CrossFit ATR – CrossFit
Warm-up
(8 Minute Cap)
2 Rounds:
10 Push-ups w/ Rotation
15 Cobras (2.5lbs)
10 Scap Pull-ups
10 Cuban Presses (2.5lbs)
Metcon
Metcon (Calories)
10 Intervals of:
15 Seconds of Assault Bike Calories
45 Seconds Rest
Tracking total Calories.
Rest
5 Minutes
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap:
10 Strict Ring Dips
10 Chest to Bar Pull-ups
*Scale Ring Dips to Bar dips or Banded Bar Dips
* I would like for us to keep the pull-ups chest to bar even for all scaled variations.
Rest
5 Minutes
DB Rows (8-8-8-8 )
12 Minutes to build to a heavy set of 8
Superset with 15 Seconds of:
Ring Support Hold or Ring L-Hold
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