CrossFit ATR – CrossFit

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Warm-up

Metcon

Choose the one that best fits your equipment availability

Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

5 min AMRAP

40 Double Unders

20 Alt DB Hang C&J

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.

Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment

Metcon (Time)

4 Rounds of:

5 min AMRAP

40 Double Unders

20 Barbell Ground to Overhead (around 95/65lbs)

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.

Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment

Accessory Work