CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
10 Burpees
10 Air Squats
10 Pace perfect lunge with rotation
5 Push-ups w/ rotation to side plank /side
1-Mile Run (Time)
Max Effort 1-Mile Run
Let’s wake up our legs from yesterday…
Weightlifting
Floor Press (10-10-10-10 then 3x 10 )
The three variations for today’s floor press are:
1) Barbell floor press
2) Dumbbell floor press
3) 7 sets (max reps) pushups
Push-ups (7 sets of max reps )
Track any variations in notes
Metcon
Metcon (Time)
For Time:
21 Pushups
42 Couch Dips
42 Sit-ups
15 Pushups
30 Couch Dips
30 Sit-ups
9 Pushups
18 Couch Dips
18 Sit-ups
(Rx+ option )For Time:
21 Pushups
21 Dips
42 Sit-ups
15 Pushups
15 Dips
30 Sit-ups
9 Pushups
9 Dips
18 Sit-ups
Rx+ option for anyone who has a dip bar or rings
Stretching
Metcon (No Measure)
1 min Doorway Pec Stretch / side
1 min Child’s Pose Lat Stretch
1 min Updog Ab Stretch
2 min Wishbone Stretch
2 min Couch Stretch / side
Recent Comments