CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Inchworms
10 Scap Pull-ups
15 Banded Air Squats
2 Rounds:
10 Bumper Plate Air Squats (15/10)
10 DB Rows (heavy)(per side)
5 Single Arm DB Thruster (per/side)
5 Strict Pull-ups
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Metcon (Time)
400m Run
21 Squat Cleans
21 Pull-ups
400m Run
15 DB Thrusters
15 Pull-ups
400m Run
9 Squat Cleans
9 Pull-ups
400m Run
Rx: 155/105, DBs 40/30
Rx+: 185/125, DBs 50/35
22-minute timecap
Skill Development
Metcon (No Measure)
8 minutes of Row Pacing
Minute 1: 18 spm
Minute 2: 20 spm
Minute 3: 22 spm
Minute 4: 24 spm
Minute 5: 26 spm
Minute 6: 16 spm
Minute 7: 22 spm
Minute 8: 18 spm
Stretching
2 minutes Couch Stretch / side
1 minute Hamstring Stretch / side
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