CrossFit ATR – Megan Trezza
Warm-up
Barbell Warm-up (No Measure)
(10 Minute CAP)
2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Strength
Front Squat ((25 Minutes) 5 x 5 @ the same load )
Over 8-10 Minutes, build to 75-85% of your 1 RM Front Squat. Then, Complete 5 x 5 at the same load.
Every Minute On The Minute
Metcon (AMRAP – Rounds)
EMOM x 15:
Minutes 1: 15 Hanging Knee Raises
Minutes 2: 10 Box Jumps (20″)
Minutes 3: 5 Power Snatches (45-50lbs)
(Repeat for 5 Rounds)
Score is rounds completed.
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