CrossFit ATR – CrossFit
Warm-up
Today has a lot of pieces to complete in an hour. Because it is a holiday schedule (9:30 & 10:30), please make sure to be here early to prep your body for squatting before class!
2 Rounds of:
0:10 Max Wattage Assault Bike
0:30 Handstand Progressions
10 Wipers
10 Medball Jump Squats (20/14lbs)
Strength
Back Squat (Build to Heavy Double)
14 minutes
Back Squat (3×5 @ 85% of Heavy Double)
Done every 2 minutes, together
Metcon
Metcon (Time)
For Time:
2000m Row
*12 Push-ups every 250m
Rx+: 5 HSPU every 250m
15 Minute Cap
Rest
Rest 3:00 between Metcons
Metcon (Time)
3 Rounds for Time:
55 Double Unders
35 Hollow Rocks
15 Dumbbell Push Press (50/35)
Accessory Work
Metcon (No Measure)
4×25 Banded Face Pulls
Mobility
Metcon (No Measure)
1 min Foam Roll T-Spine
1 min Doorway (Pec) Stretch / side
1 min Deadhang
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