CrossFit ATR – CrossFit

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Warm-up

1 Round:

– 2:00 Row (4X :20 EASY, :10 HARD)

– 8 T-Inchworm w/Push-Up

– 12 Alternating Scorpion

– 12 Alternating Cossack Lunge

– 12 Alternating Windshield Wipers (Single Straight Leg)

– 8E Single Leg Glute Bridge

Back Squat (3 X 6 w/70% + 30lbs)

* Athlete Notes: Perform a set every 3:30.

Metcon (Time)

3 Rounds for Time:

– 12 Burpee Box Jump Overs (30”/24”)

– 18 Double DB Thrusters (50/35)

– 24/18 Calorie Row

* Level 3: RX

* Level 2: BBJO (24”/20”), DBs (35/25), 21/16 Calorie Row

* Level 1: Burpee Box Step Up (24”/20”), DBs (25/15), 18/14 Calorie Row

* Goal: <9:00, Time Cap: 12:00
* Athlete Notes: Move at a slow and controlled pace on all rounds of BBJO to manage your heart rate before picking up the DBs for your thrusters. You want to use a weight on the DBs where you are confident you could perform them unbroken just looking at this workout on paper. You may need to start breaking them up into a couple of sets, but the goal should be to hang on. Row at a moderate pace on your first two rounds to maintain a sense of consistency, but then try to crank it up on your final row.

Cooldown

Minute 1: :45 Couch (R)

Minute 2: :45 Couch (L)

Minute 3: :45 Frog Pose