CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
10 Burpees
10 Single-leg Glute Bridges / side
0:10 Banded Low Ext Rotation hold (both sides simultaneously)
THEN
Empty Barbell Warm-up + Drills
Weightlifting
Power Clean (Build to a Heavy Single)
10 minutes
Power Clean (5×1 @ 80% of Single)
EMOM (5 minutes)
Metcon
Metcon (AMRAP – Rounds)
EMOM x 16 (4 Rounds)
Minute 1: 8 Devil’s Press
Minute 2: 14/12 Calorie Row
Minute 3: 12 GHD Sit-ups
Minute 4: Rest
Rx: 40/30 DBs
Rx+: 50/35 DBs
Score: Successful minutes completed. The intention is to complete all 20 minutes.
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Foam Roll T-Spine
1 min Pigeon Stretch / side
2 min Wishbone Split (against wall)
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