CrossFit ATR – CrossFit
***New schedule starting next week!!! 5:00am classes start Monday 10/18 M-F 🙂
***7:00pm M-W no longer running
Warm-up
3 Rounds:
200m Run
10 GHD Sit-ups
10 D-ball Slams (40/30lbs)
10 Alternating Dumbbell Snatches (moderately heavy)
Accessory Work
Metcon (Distance)
EMOM x 12 Minutes:
Minute 1: 8-10 GHD Hip Extensions (with pause at the top)
Minute 2: 4-6 Strict Toes to Bar / Knee Raises
Minute 3: 4-6 Box Jumps (30/24″ or greater)
Tracking highest set of 4-6 box jumps.
Metcon
Metcon (Time)
2 Rounds:
30 DB Box Step Overs (50/30’s @ 24/20″)
30 Pull-ups
30/24 Calories (your choice)
30 Toes to Bar
30 Devil’s Presses (50/30’s)
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