CrossFit ATR – CrossFit
Warm-up
1 Round:
30/24 Calorie Row
10 Cossack Squats
30 Banded Glute Bridges
10 Heavy Goblet Squats
:20 PVC Front Frack Mobility (per side)
10 Empty Bar Front Squats
Strength
Front Squat (15 Minutes to find a heavy 5)
Details:
During the first 3 sets as you build, the first rep of 5 will consist of a 5 second hold at the bottom.
Ex. The first rep of 5, hold at the bottom for 5 seconds. Then, continue with the next 4 reps as normal before racking the bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
400m Run
30 Wall Balls (20/14lbs) (10/9′)
15 Toes to Bar
Details:
Run counts as 2 Reps. If you get out the door and start the run before the bell and the run will count.
Scale for toes to bar is 15 heavy weighted sit ups. Your feet should be good underneath a pair of dumbbells for support.
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