CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
10 Pace Perfect Lunge w/ Rotation
50′ Banded Lateral Steps (per side)
3 Sided Plank (:30 per)
Together:
1 Mile Run
1-Mile Run (Time)
Max Effort 1-Mile Run
Core Development
4 Rounds:
10 Hollow Rocks
10 V-ups
10 Bicycle Situps
10 Wipers
Metcon (5 Rounds for calories)
5 Rounds for Reps:
15 Push-ups (RX+ Ring Push-ups)
15 Ring Rows (RX+ Elevated Ring Rows)
12/9 Calorie Ski Erg or Bike
Sub Ring Push-ups for regular or elevated Pushups in order to stay unbroken over all 10 rounds.
Accessory Work
Bicep Curls (3 x 10 Alternating DB Bicep Curls)
Sick Bicep Pumps
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