Veterans Day Community Workout

CrossFit ATR – CrossFit

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Warm-up

– 25  Jumping Jacks

– 15 Scapular Pull-Ups

– 8 T-Inchworm w/Push-Up

– 5E World’s Greatest Stretch

– 20 Alternating Toe Touch in Plank

Then perform the following:

– 200M Run

– 8 Light Strict Press

– 30 t-arm swings

-15 E direction arm circles

– 12 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP at each station. 3 min transition/rest between stations.

Station A)

22 Wall Balls (20/14lbs) 10/9ft

11 Pullups

22 Sit Ups

Scaling options:

Lighter WB, Lower target, Air squats

Low lying rack PU, Jumping Pull Ups, Banded PU

Station B)

22 Pushups

11 Box Jumps (24/20)

22 Kettlebell Deadlifts (53/35)

Scaling options

PU from knees, PU on Box

Lighter KB

Station C)

22 Dumbbell Ground 2 Overhead (50/35)

11/9 Cals Echo Bike

22 Single Dumbbell Lunge

Scaling options

Lighter weights, DB squat

No weight Lunge