Week 1 – Intensity Day

CrossFit ATR – CrossFit

We will be performing 20.3 tomorrow (Saturday) as to not interfere with our strength program and still be able to perform in the open.

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Warm-up

5 Triple Push-up Inchworms

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

Strength

Back Squat (Build to a heavy Single )

18 Minutes

Back Squat (Build to 5RM)

7 minutes

Bench Press (Build to a heavy single )

15 Minutes

Bench Press (Build to 5RM)

5 minutes