CrossFit ATR – CrossFit
Warm-up
1 minute Assault Bike
20 Banded Face Pulls
10 Banded Low Ext. Rotations / side
10 Banded (wrists) Hips to Shoulders to Overhead
15 High Five Squats
5 PVC Passes
10 PVC Overhead Squats
10 Wall Balls
TOGETHER:
Empty Barbell Warm-up + Drills (Detailed breakdown and a lot of Drilling)
Strength
Hang Power Snatch (3 Every 1:30 x 8 sets)
Increase weight throughout.
Concentration on good positioning and hip contact.
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
1 Minute Wall Balls (20/14 to 10/9 ft.)
1 Alternating DB Snatch (50/30lbs)
1 Minute Assault Bike Calories
1 Minute Rest
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