CrossFit ATR – Mike Trezza
Warm-up
3 Rounds:
200 Meter Run
12 Walking Lunges
12 Alternating Dumbbell Hang Snatches
6 Big Kips
6 Strict Pull-ups
Strength
Back Rack Lunge (Every 1:30 x 20 Rounds)
Minute 1: 10 Walking Lunges
Minute 2: 10 Alternating DB Clean and Presses
Minute 3: 25 Meter Sled Push + 25 Meter Sled Pull with Straps
Minute 4: Rest
*Increase in weight on the Walking Lunges over all 5 sets as long as form permits.
Metcon
Metcon (Time)
1 Round:
1000m Row
30 Alternating Devils Presses (40lbs)
20 GHD Sit-ups
10 Box Jumps
Details:
This workout is completed with one dumbbell.
Alternate every rep with the Devils Press.
Recent Comments