CrossFit ATR – CrossFit
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
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