CrossFit ATR – CrossFit
Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9-11am OPEN GYM
Friday: 9:30 & 10:30am Classes
Warm-up
5 Triple Push-up Inchworms
10 Scap Pull-ups
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes ‘KB on Knee’ Ankle Mob
10 High Five Squats
20 Lunges
Strength
Bent Over Row (5×5 @ YOUR PICK)
Build in weight, then 5×5 @ same weight
15 minutes
Metcon
Metcon (AMRAP – Rounds)
EMOM (squats/lunges are from rack)
Minute 1: 10 Back Squats (Rx: 135/105, Rx+: 185/125)
Minute 2: 10 Front Rack Lunges (Rx: 135/105, Rx+: 185/125)
Minute 3: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 4: 8 Back Squats
Minutes 5: 8 Front Rack Lunges
Minute 6: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 7: 6 Back Squats
Minute 8: 6 Front Rack Lunges
Minute 9: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 10: 4 Back Squats + 4 Front Rack Lunges
Minute 11: 10 Pull-ups (Rx+ Chest-to-bar)
Score: successful minutes completed
Metcon (Time)
IMMEDIATELY into
3 Rounds of:
400m Run
12 GHD Sit-ups
24 Hollow Rocks
Stretching
Metcon (No Measure)
1 minute Seated Glute (Playboy) Stretch / side
1 minute Calf Stretch / side
1 minute Pigeon Stretch / side
2 minutes Wishbone Stretch (against wall)
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