CrossFit ATR – CrossFit
Barbell Warm-up (No Measure)
(10 Minute CAP)
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.
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 10:
Odd Minutes: 6 Box Jumps (30/24″) RX+ (36/30″)
Even Minutes: 16/12 Calories (your choice)
Score is rounds completed.