CrossFit ATR – CrossFit
Warm-up
Metcon (No Measure)
10/8 Calorie Assault Bike (upper body only)
10 DB Arnolds Presses
10 PVC Passes
:30 PVC Front Rack MOB (per side)
Then, 2 Rounds of (with an empty barbell):
5 Presses
5 Front Squats
5 Presses
10 Alternating Back Rack Step Back Lunges
Weightlifting
The Bella Complex (15 Minutes to a heavy Single)
Find your heaviest load for the following unbroken complex:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP of:
20 Push Press (95/65lbs)
20 Step Back Lunges (Front or Back Rack)
Rest 3:00
5 Minute AMRAP of:
20 Push Press (95/65lbs)
20 Step Back Lunges (Front or Back Rack)
Score is total rounds and reps completed over all 10 minutes combined
Continue the second 5 Minute AMRAP where you left off at the end of the first metcon.
Recent Comments