CrossFit ATR – CrossFit

***New schedule starting next week!!! 5:00am classes start Monday 10/18 M-F 🙂
***7:00pm M-W no longer running

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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)