CrossFit ATR – CrossFit

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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