CrossFit ATR – CrossFit
Warm-up
3 minutes to complete:
20 Banded (below knee) Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
THEN
TOGETHER:
Empty barbell warm-up + drills
Strength
Shoulder Press
7 minutes to build to a heavy single then
3 @ 85% of that single every 1:30 x 4
[13 minutes total]
Front Squat (Build to a heavy triple)
12 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP of:
2 Thrusters (135/95)
2 Deadlifts (225/155)
8 Box Jumps (24/20)
10 Wall Balls (20/14 to 10/9 ft.)
You will have to share barbells with someone as we won’t have enough barbells or space for everyone to have two. Find someone using the same weights. This goes for the box as well
Mobility
2 minutes Foam Roll T-Spine
2 minutes Foam Roll Quads
1 minute Couch Stretch / side
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