CrossFit ATR – CrossFit
Warm-up
EMOM Warm-up
(1) Heavy D-Ball Hold
(2) 100m Run
(3) Inchworms
(4) GHD Hip Extensions
(5) Banded Face Pulls
(6) Handstand Progressions
(7) PVC Front Rack Stretch Left
(8) PVC Front Rack Stretch Right
(9) 20 RKBS (moderate)
Metcon
Metcon (AMRAP – Rounds)
EMOM x 30 (6 Rounds of the following)
Minute 1: 15/12 Calorie Bike
Minute 2: 15 RKBS (71/53)
Minute 3: 100m Run
Minute 4: 10 Power Cleans (135/95)
Minute 5: 10 GHD Sit-ups
Order of the minutes doesn’t matter. Plan accordingly for sharing the GHD’s and Bike. We should be aiming to complete all 30 minutes.
Accessory Work
Metcon (No Measure)
3 Rounds of:
1 minute Couch Stretch / side
30 Butterfly Glute Bridges
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