CrossFit ATR – CrossFit
Warm-up
2 Rounds:
10 GHD Hip Extension
10 Banded Ext Rotations w/ hold
10 Cossack Squats
Coach guided breakdown of the Russian Swing with drills
Strength
Your Choice
Back Rack Lunge (4 x 50ft (Increasing in weight throughout))
(Barbell from the floor)
Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)
**The default log is 17 reps since that’s the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate
DB Lunges (4 x 50ft Increasing weight throughout )
(15 minutes)
Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)
**The default log is 17 reps since that’s the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate.
Metcon
Swing, Sit-up, Bike (Time)
5 Rounds of:
10 RKBS (Rx: 62/44, Rx+: 80/62)
15 GHD Sit-ups
20/16 Calorie Bike
20 minute timecap
Sub GHD Sit-ups for Weighted Sit-ups (30/15)
Accessory Work
Metcon (No Measure)
3 Rounds of:
10 Barbell Curls
15 Cobras (2.5lbs)
Barbell Bicep Curls (3×10)
from above, log in your weight used
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