CrossFit ATR – CrossFit
Warm-up
200m Run
5 Burpee Tuck Jumps
10 High Five Squats
15 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
10 PVC Passes
10 PVC Overhead Squats
2 minutes Foam Roll T-Spine (1-minute w/ bar overhead)
1 minute Hanging Hollow Hold
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Power Snatch
3 ‘Touch-and-go’ every 1:30 x 8 sets
Increase weight throughout (small jumps!)
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternating EMOM
Even minutes: 5 Power Snatch (95/65)
Odd minutes: 5 Calorie Bike
*Add one rep every 4 minutes until you cannot complete the set unbroken
Score: Last successfully completed minute + reps in the failed minute
Finisher
Metcon (AMRAP – Reps)
Play the fish game on the Rower. Score your points as reps. Play as many rounds as you’d like.
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