Revisiting an Old Benchmark

Dec 21, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

400m Run

10 Scap Pull-ups

10 Inchworms

20 Banded Face Pulls

50 ft. Banded Monster Walk

50 ft. Banded Reverse Monster Walk

5 Big Kips

10 Sit-ups

10 Banded Low Ext. Rotations / side

5 Pull-ups

5 Push-ups

10 Air Squats

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
11 rounds and 3 reps – Fitness Level 0 – Beginner athlete

12 rounds and 8 reps – Fitness Level 25 – Beginner athlete

13 rounds and 23 reps – Fitness Level 50 – Average athlete

16 rounds and 28 reps – Fitness Level 75 – Average athlete

19 rounds and 19 reps – Fitness Level 90 – Advanced athlete

21 rounds and 22 reps – Fitness Level 95 – Advanced athlete

24 rounds and 15 reps – Fitness Level 98 – Elite athlete

27 rounds and 30 reps – Fitness Level 100 – Regional athlete

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Smash Front Delt / side

1 min Banded Lat Stretch / side

2 min Foam Roll Quads