CrossFit ATR – CrossFit
Warm-up
Metcon (No Measure)
2 Rounds:
200m Run
70′ Band Monster Walk
35’/35′ Banded Lateral Steps
4 Perfect Lunges w/ Rotation
Then, Turkish Get-ups.
Accessory Work
Turkish Get Up (Details Below (20 Minutes))
Increasing in load:
1 Turkish Get-up (per side)
8 Dumbbell Rows (per side)
10 GHD Hip Extension
Metcon
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
these numbers get daunting. Just chip at it over 20 minutes
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