CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
200m Run
10 PVC GHD Hip Extensions
1 minute Front Plank
Strength
Deadlift (Triples @ 80%)
10 Minutes to build to 80% then 4 set of 3 Reps every 2:00
These are all touch and go reps
Metcon
Metcon (Time)
20 Minutes of:
80m Suitcase Carry (70/50 or 71/53) (40m per side)
40m (20m down and back) Sled Push (+180/+110)
5 GHR’s (Scale to 12 Weighted GHD Hip Ext)
8 Banded Wood Choppers / side
This is meant to be a steady finisher not a sprint for time.
Mobility
Metcon (No Measure)
2 min Pigeon Stretch / side
1 min Calf Stretch / side
2 min ‘KB on knee’ Ankle Mobility / side
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