CrossFit ATR – CrossFit
Warm-Up
50 ft. Banded (wrists) Bear Crawl
5 Double Push-up Inchworms
10 Banded (wrists) Hip to Shoulder to Overhead
15 Banded Low Ext. Rotations w/ Pause / side
15 GHD Hip Extensions
10 Wipers
10 Scorpions
(Devils Press Review)
5 Devil’s Press (light)
10 Push-ups w/ Rotation
5 Devils Press (medium)
Strength
Bench Press (5-5-4-4-3-3)
15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
2-4-6-8-10-…
Bench Press (135/75)
Devil’s Press (40/25)
Mobility
Metcon (No Measure)
2 min Lacrosse Ball Front Delt Smash / side
2 min Lacrosse Ball Traps w/ Arm Overhead / side
2 min Foam Roll Entire Back
2 min Foam Roller Pec Stretch (5 lbs per hand)
THEN
10 PVC Passes
0:30 Test and hold your Internal Rotation on a GHD
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