CrossFit ATR – CrossFit
Warm-up
Metcon (Time)
3 Rounds:
10-15 DB/KB/Barbell Bent Over Rows (each side)(increasing in weight)
15 Single Leg Calf Raises (each side)(try to balance without any support for all 15 reps)
1:00 Side Plank Hold (each side)
Metcon
Metcon (2 Rounds for reps)
10:00 min AMRAP
30 Step Back Lunge (right)
15 Pull-ups
30 Step Back Lunge (left)
15 Pull-ups
(Rest 2 minutes then begin next amrap)
10:00 min AMRAP
30 Step Back Lunge (right)
15 Strict Presses
30 Step Back Lunge (left)
15 Strict Presses
Score is total reps tracked for each metcon (score each one seperately)
Scales:
Scale Pullups with: Barbell Bent Over Rows, Dumbbell Bend over Rows (15 per side), Ring Rows (15 per side)
**you can also try this bed sheet variation using a doorway** (Video: https://www.youtube.com/watch?v=rloXYB8M3vU)
Scale Strict Presses with: Barbell Strict Presses, Single or double DB or KB Presses (15 per side), Handstand Hold (:20 second hold), Handstand Should touches (RX+)(15 shoulder touches)
Accessory Work
Metcon (Time)
3 Sets:
25 Y’s
25 T’s
25 W’s
Watch video for details (https://www.youtube.com/watch?v=cNvesE8v_bo)
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