CrossFit ATR, CrossFit ATR North – CrossFit
Labor Day schedule for today: 9:30am and 10:30am class times only.
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Burpees
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side (w/ 0:02 Hold each rep)
5 PVC Passes
10 PVC Overhead Squats
TOGETHER:
Empty barbell warm-up + drills
Weightlifting
Hang Power Snatch
1 EMOM x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
12-minute AMRAP of:
10 Hang Power Snatch (95/65)
15 Bar Facing Burpees
30 Double Unders
Scale double unders down to an amount to be done in 45 seconds or less.
Accessory Work
Metcon (No Measure)
3 Rounds of:
8 Barbell GHD Hip Ext.
1-minute Side Plank / side
THEN
75 Sit-ups (try to complete unbroken or in 2 subsets with very short rest)
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