CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
10 Pace Perfect Lunge w/ Rotation
5 Inchworms w/ 2 Push-ups
10 PVC Passes
50′ PVC OHL
1:00 Couch Stretch / side
2 Rounds:
5 GHD Hip Extension w/ 5 second Hold @ Top
10 Single Arm KB Squats (per side @ med weight)
20 Hollow Rocks
Metcon
Metcon (Time)
3 Rounds of:
800m Run
15 Front Squats (135/95)
21 Bar Facing Burpees
Rx+: with weight vest (20/14)
Choose a weight where 15 front squats can be done unbroken every round.
Recent Comments