CrossFit ATR – CrossFit
Warm-up
400m Run
10 GHD Hip Extensions
10 Toy Soldiers
15 Banded Face Pulls
15 Air Squats
10 Cossack Squats
20 RKBS (moderate-heavy)
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Metcon (Weight)
2 Power Cleans (touch and go) EMOM x 10
8 minutes to build up to a weight suitable to use for the entirety of the 10 minute EMOM. Must complete the 2 reps across all 10 minutes or do not score this.
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternating EMOM for as long as possible
Odd minutes: 8 Calorie Bike
Even minutes: 4 D-Ball over Shoulder (40/30, Rx+: 50/40)
*Add 1 rep to each movement every round
Score: Successful minutes completed + completed reps in failed round
**MUST reset Bikes to zero calories every round
Stretching
Metcon (No Measure)
1 min Hamstring Stretch / side
1 min Calf Stretch / side
1 min Doorway Stretch / side
1 min Pigeon Stretch / side
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