CrossFit ATR – Mike Trezza

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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.