WOD

8:30 am Zoom Class

CrossFit ATR – CrossFit

Yoga Zoom Class @ 8:30am
Barbell Club Zoom @ 9:30am

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Metcon (No Measure)

Yoga / Mobility Zoom Class @ 8:30am

Mobility

Metcon (Time)

Today we are looking to open our Hips Lats and Chest.

Foam Roll Quads (5 Minutes total)

+ https://www.youtube.com/watch?v=31nQAEawxaw

Foam Roll Lats (5 Minutes total)

+ https://www.youtube.com/watch?v=VQrNYuh95Vc

Hip Opening (20 Minutes)(Great Video Below!)

+ https://youtu.be/NG9qbvAN3gQ

Active & Passive Doorway Stretch (5 Minutes total)

+ https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)

Snatch Werk

CrossFit ATR – Barbell Club

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High Hang Snatch Pull (vertical torso)

1×5 @ 40%

2×5 @ 50%

3×5 @ 60%

High Hang Muscle Snatch (vertical torso)

Build to a Heavy Single, take a minimum of 5 sets. Go down in weight after the high hang pulls and build up again.

High-Hang Snatch (vertical torso)

1×3 @ 50%

1×3 @ 60%

1×3 @ 65%

4×3 @ 70%

Hang Snatch (above knee, controlled speed through thighs)

1×2 @ 65%

1×2 @ 70%

4×2 @ 75%

Sweat Rest

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

5 Burpees with 5 push-ups at the bottom of each

10 Alternating Lateral Squats

10 Alternating Toe Touches

3 Sided Plank (:30 Per side)

Metcon

150 Calories For TIme (Time)

For Time: 150/120 Calories Assault Bike

0:30 Work

2:30 Rest
This is a sprint workout. Work hard for thirty seconds and rest until the end of three minute mark.

Your time is the time it takes to complete 150 Calories for men and 120 Calories for women. I am expecting us to finish somewhere between 8-11 rounds…..so push hard.

Subs:

Sub Assault Bike with 150/120 Calories Ski Erg or Rower (Track in notes!)

Short Runs (Time)

8 Rounds For Time:

Run 200 Meters

(Rest 3:30)

Mobility

Metcon (No Measure)

One Mobility Drill!!!

Couch Stretch: 3 Minutes per side

Checkout this video for a few variations:

https://www.youtube.com/watch?v=TUK3N3cIPKc

10 Rounds for Today

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

2 Rounds:

10 Alternating Perfect Lunges w/ Rotation

10 Cossack Squats

10 Scorpions

20 Hollow Rocks

Spend 5 Minutes warming up your Devils Presses or Snatches. Make sure you set a weight you know is sustainable for all 10 Rounds!

Metcon

Metcon (Time)

10 Rounds:

5 Devils Presses (around 50’s/35’s)

15 Air Squats

20 Double Unders

20 Lunges

(30 Minute Cap)
Devils Press:

https://www.youtube.com/watch?v=SQ5EgU4R3gw

Notes and Subs:

+If you do not have two Dumbbells, you can use a single Dumbbell or Kettlebell. Make sure to switch hands for each rep.

+If you have a barbell and no DB or KB then complete 5 Power snatches instead of the 5 Devils presses (ideal weight should be around (135/95lbs) (pick a weight you can hit continuous singles with good form for 20+ minutes)

+If you do not have DB,KB or Barbell, use a backpack, wallball, sandbag, etc. and complete 5 Sandbag burpees.

(Sandbag Burpee Video: https://www.youtube.com/watch?v=JqlCxEPPVnk)

+Double Unders can be subbed for lateral jumps over the equipment you are using (Barbell, Kettlebell, DB, Etc.) No burpees here just lateral jumps.

+Lunges can be completed as step back lunges in place or walking lunges. Choice is yours.

Accessory Work

Barbell Hip Thrust (10-10-10-10-10)

Barbell Hip Thrust over Bench
Barbell Hip Thrust: https://www.youtube.com/watch?v=S_uZP4UH6J0

5 sets increasing in weight to a heavy 10.

Glute Bridges (5 sets of 15 reps (weighted))

aka Hip Thrusts
Weighted Glute Bridge: https://www.youtube.com/watch?v=gdU5APo-gZU

Find a challenging weight and do all 5 sets of 15 reps at the same load.

Useful complexes

CrossFit ATR – Barbell Club

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Snatch + OHS

2×2+4 @ 50%

2×2+3 @ 60%

5×1+3 @ 70%

Clean + Front Squat +Jerk

Build to a heavy 1+10+1

Shoulder Press

3×8 @ YOUR PICK

Bent Over Row

5×10 @ YOUR PICK

Full Body

CrossFit ATR – CrossFit

Log onto our Zoom Classes today. CrossFit Zoom class @ noon
Barbell Club Zoom class @ 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

Metcon (No Measure)

1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)

10 Cossack Squats

10 Scorpions

20 Glute Bridges (:03 hold at the top of each)

10 Scorpions

10 Cossack Squats

1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)

Strength

Lunge Matrix (4 sets of 3 lunge matrix cycles,increasing in load)

One complete Matrix cycle would consist of a:

Left leg forward lunge, Left leg lateral lunge. Left leg reverse lunge, Right leg reverse lunge, Right leg lateral lunge, Right leg forward lunge
Movement Demo for todays lunge matrix:

https://www.youtube.com/watch?v=I-FOSdN_xqY

Details:

Starting off at light load or body weight, complete 3 consecutive lunge matrix cycles. Your goal is to increase in load over all 4 sets.

(REST 1:30-2:00 between sets)

You can use a barbell in a back rack position or a single KB, DB, backpack and hold the object to your chest in a goblet variation.

Push-ups (5 Sets of Max Reps)

Rest :90 between sets

We are looking for you to be able to complete at least 10 reps at the variation you decide.

Metcon

Metcon (Time)

2 Rounds for Time:

50 Dips

50 Sit-ups

RX (Couch Dips)

RX+ (Bar or Ring Dips)(GHD Sit-ups)

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:

https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)

Accumulate 5 minutes of the Active and Passive Doorway Stretch.
Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Core

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Core Development

Metcon (Time)

3 Rounds:

:30 Side-plank (each side)

30 V-ups

30 Flutter kicks

30 Mountain climbers

Immediately into:

100 Russian Twists

100 Bicycle Sit-ups

100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.

Warm-up

(Run Prep)

1:00 Calf Stretch /side

10 Perfect Lunges w/ Rotation

10 Cossack Squats

10 Walking Toe Touches

Metcon

Pick the cardio option that best fits your training equipment availability

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

Death by Bike Calories (AMRAP – Rounds and Reps)

1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.

Pull-Push-Swing

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

Metcon (No Measure)

3 Rounds:

:30 Side Planks (per side)(not front plank)

3 Rounds:

10 Push-ups w Rotation to Side Plank

5 Inchworms

1:00 Y,T,W Flow

*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)

Video: https://www.youtube.com/watch?v=v-TX00NNyE4

Metcon

Metcon (AMRAP – Rounds and Reps)

With Equipment

“Farm Land”

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Push-ups

21 Dumbbell or Kettlebell Swings

Without Equipment

“Farm Land”

AMRAP 15:

15 Hand-Release Push-ups

18 Single Arm Bent over Rows (9 per side)

21 Good mornings (Front Loaded)
Use a DB, KB, Backpack or Barbell for Single Arm Rows

“Meadows Row” or Barbell Single Arm Bent Over Row Video:

https://www.youtube.com/watch?v=MJWibub6jgw

Front Loaded Goodmorning: https://www.youtube.com/watch?v=lBkKctolO8g

Accessory Work

Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))

Reverse Flies Video: https://www.youtube.com/watch?v=evXOlgLTPCw

TRX Reverse Flies or something to mimic the TRX:

https://www.youtube.com/watch?v=4gLRdMisOeA

+If you only have a barbell use the bumper plates instead of the dumbbells.

+If you do not have any equipment, use something like soup cans or water bottles as a sub.

+If you have a TRX or rings use them.

We need to build our backs so lets get creative here!

Motivation Monday

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

3 Rounds:

10 Step Back Lunges /leg

10 Alt. Cossack Squats

5 Burpees

10 Scorpions

Accessory Work

Choose the one that best fits your equipment availability.

I looking for us to challenge ourselves on the load this week! Looking forward to seeing our Front Squat and Bulgarian Split Squat results.

Front Squat (4 Sets of 3 Reps @ the same weight )

(20 Minutes)

Build in weight until you have found a moderate to heavy 3 Reps (3-5 sets). Then, complete 4 sets of 3 Reps at the same weight.

Bulgarian Split Squat (5 Sets of 6 Reps (per side))

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bulgarian Split Squat:(This is a great video with a lot of good info)

https://www.youtube.com/watch?v=-4LVK1crLSw

Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.

This can be done at body weight for good results.

You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.

Metcon

choose the one that best fits your equipment availability.

Metcon (Time)

5 Rounds:

10 Push Press (around 115/75lbs)

15 Front Squats (around 115/75lbs)

20 Russian Twists (around 20/14lbs)

Rest 1:30 between rounds

((RX+ 135/85lbs or heavier))
Use the same weight throughout. The limiting factor will be your Push Press. You do not need to go unbroken on the push press or Front Squats BUT you should be able to handle the weight you selected in no more than two sets per round.

Russian twists can be done with any type of equipment but I would prefer a loaded Russian twist not body weight.

Metcon (Time)

5 Rounds:

10 Dumbbell Push Press

15 Goblet Squats

20 Russian Twists (around 20/14lbs)

Rest 1:30 between rounds
Push Press can be done with a KB or Dumbbells. If you can use two DB’s or KBs then complete 10 total reps at around 50/30 lbs per dumbbell.

If you only have one Dumbbell or KB the complete 10 reps PER SIDE at around 60/40lbs.

+If you do not have any equipment sub Push Press for 10 Handstand Push-ups or :30 Handstand Hold per round

Goblet Squats should be done at a heavy and challenging weight. I expect you to need to break up each round into two sets.

If you want to use different weights for the Presses and Goblet squats that is ok!

Russian Twists can be done with any type of equipment but I would prefer loaded Russian Twists not body weight.

Perfect your movement patterns

CrossFit ATR – Barbell Club

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High Hang Muscle Snatch (vertical torso)

Build to a Heavy Single

Snatch Balance

Continue from where High Hang Muscle Snatch ended and get to 80% of your Snatch for a double.

Snatch Pull

5×6 @ 70%

Push Press

Build to a Heavy Double

Happy Mothers Day!! Zoom Yoga Class at 8:30am

CrossFit ATR – CrossFit

Happy Mothers Day!

Yoga Zoom Classes @ 8:30am
Barbell Club Zoom Class @ 9:30am

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Stretching

Metcon (No Measure)

8:30am Zoom Yoga Class
Make sure to check in from 8:30am-9:25am for our Zoom Full Body Mobility/Yoga class with Sean.

Mobility

Metcon (Time)

Today we are looking to open our Hips Lats and Chest.

Foam Roll Quads (5 Minutes total)

+ https://www.youtube.com/watch?v=31nQAEawxaw

Foam Roll Lats (5 Minutes total)

+ https://www.youtube.com/watch?v=VQrNYuh95Vc

Hip Opening (20 Minutes)(Great Video Below!)

+ https://youtu.be/NG9qbvAN3gQ

Active & Passive Doorway Stretch (5 Minutes total)

+ https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)

Trails and beaches are open!

CrossFit ATR – CrossFit

Today is designed to get us outside and moving. It is also a great day to send us pictures of you out on the trails or working out. Tag @CrossFitATR so we can show off our fit community.

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Warm-Up

Metcon (No Measure)

2 Rounds:

10 Cossack Squats

10 Walking Toe Touches

10 Scorpions

30 Hollow Rocks

Cardio-Endurance

5k Run (Time)

Max Effort 5k Run
We have a few options for today.

For everyone who completed the 5k Run on 4/4/20 let’s try to improve off of our initial time.

If you do not want to Run 5k then let’s make sure to get outside. Dedicate 30-45 Minutes to an outdoor activity. Bike, Swim, Run or pick a local mountain or trail and go for a hike. Want to increase difficulty? Hike with a backpack (around 20/14lbs) in the backpack.

Track your activity and location in notes.

Also, Tag @CrossFitATR on Instagram or send us your picture so we can show you off in our social media!

Cindy+

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

3 Rounds:

3 Sided Plank (:30 Side)

1:00 Y,T,W Flow (Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)

TYW Video Breakdown: https://www.youtube.com/watch?v=v-TX00NNyE4

After the warm-up take a few minutes to warm-up up your workout variation and to discuss any subs with coaches on Zoom.

Metcon

pick the metcon that best fits your equipment availability

Metcon (3 Rounds for time)

“Mashed Potatoes”

On the 0:00…

5 Rounds of “Cindy”

50 Single Dumbbell Power Cleans (alternate every 5 reps)

On the 10:00…

4 Rounds of “Cindy”

40 Dumbbell Goblet Squats

On the 20:00…

3 Rounds of “Cindy”

30 Alternating Single Arm Squat Clean Thrusters (alternate every rep)

*Strict Cindy

5 Strict Pull-ups

10 Push-ups

15 Air Squats

(((RX+))) Barbell Power Cleans, Front Squat, Clusters (around 115/75lbs)
Notes:

Today’s WOD is 3 separate metcons. Each metcon is 10 minutes long. You will need to complete the required “Cindy” or “Sindee” depending on your equipment availability + the extra reps of the Cleans squats or thrusters. Your rest period will depend on the time it takes you to finish each metcon. For example, In the first 10 minute window if you finish the 5 Rounds of Cindy + the 50 Cleans in 7:00 then you have a 3 minute rest window. If you finish in 9:30 you will only have a :30 rest window.

Track each 10 minute window as its own metcon.

Metcon (Time)

“Kinda Mashed Potatoes”

On the 0:00…

5 Rounds of “Sindee”

60 Odd-Object Ground to Shoulder (Slam Ball, WallBall, Backpack, etc) (Around 40/30lbs)

On the 10:00…

4 Rounds of “Sindee”

50 Odd-Object Squats

On the 20:00…

3 Rounds of “Sindee”

40 Odd-Object Thrusters

*Sindee

10 Push-ups

20 Air squats

Accessory Work

Metcon (Time)

100 Dips for Time
in notes mark if you used a couch, bar or rings for dips

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:

https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)
Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Technique Building continued

CrossFit ATR – Barbell Club

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Tall Snatch (from toes)

1×3 @ 30%

1×3 @ 40%

1×2 @ 50%

High-Hang Snatch (Vertical Torso)

2×3 @ 60%

2×3 @ 65%

4×3 @ 70%

Hang Snatch High Pull (above knees)

4×5 @ 80%

Split Jerk (pause in split)

2×3 @ 60%

2×3 @ 70%

5×2 @ 75%

Step back in time

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 for more detailed scaling, WOD breakdown and equipment subs!
Barbell Club Zoom @ 6pm

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

30 Air Squats

20 Alternating Step Back Lunges

10 Scorpions

5 Inchworms w/ 3 Push-ups at the bottom

Then:

3 Rounds:

10 Alternating Lateral Squats (Video: https://www.youtube.com/watch?v=RZVowsq9IFg)

10 Wipers

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

30 Step Back Lunge (right)

15 Hand Release Push Up

30 Step Back Lunge (left)

15 Hand Release Push Up

Accessory Work

Metcon (Weight)

5 Rounds:

10-15 Bent Over Rows (each side)

10-15 Dips

:30 Side Plank Hold (each side)
20 Minutes

(Score is weight used on the ROWS)

Building in weight each round if possible. You can adjust reps depending on the weight you have accessible. More reps for lighter loads.

Scales:

Rows can be done with a Rings, TRX, Barbell, 1 DB or 2 DBs together OR a heavy backpack

Dips can be done as couch dips, Ring Dips or Bar Dips.

Overhead Challenge

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

Metcon (No Measure)

3 Sets:

15 Y’s

15 T’s

15 W’s

10 PVC Passes (use a Broomstick, band, etc)

Band Passes Video: https://www.youtube.com/watch?v=7GSSVK8iXU0

TYW Video: (https://www.youtube.com/watch?v=cNvesE8v_bo)

Metcon

Metcon (Time)

100 Strict Presses for Time

*Every time you break 5 Burpees

(RX+) 65 Strict Handstand Push-ups for Time

* Every time you break 5 Burpees
Notes:

Strict Press options are:

-Barbell Strict Press (around 95/55lbs)

-Dumbbell Strict Presses (2 Dumbbells around 40/20lbs)

-Dumbbell Strict Presses (1 Dumbbell same load as above HOWEVER you must complete 150 reps total split evenly between both sides)

-Same variations, weights and reps can be done with a Kettlebell as well.

-Strict HSPU with scaling option

(Video: https://www.youtube.com/watch?v=b3QUCK51B7c )

Accessory Work

Hang Power Snatch (5 x 10 unbroken reps (Rest 1-2 Minutes bw sets))

This can be done with a Single Dumbbell or Kettlebell as well as a barbell.

Spend 2-3 sets improving the movement patterns and locking down a set weight. Then complete 10 Unbroken Hang Snatches with an emphasis on speed with a good lockout overhead.

Dumbbells and Kettlebells should be completed as 10 Reps per side.

Dumbbell HPS Video: https://www.youtube.com/watch?v=JXNPBnzBCt0

Barbell HPS Video: https://www.youtube.com/watch?v=8AyTzORaBM8

Kettlebell HPS Video:

https://www.youtube.com/watch?v=ZQccQg4kDf8

T2B + DU

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

800m Run (start this before the zoom classes begin)

3 Rounds:

20 Hollow Rocks

10 Scorpions

10 Single Leg Bounds (per side)

10 Alternating Push-ups w/ Rotation to Side Plank (show control in your side plank)

20 Cobras (Slowly)

Metcon

Choose your adventure that best fits your equipment availability

Metcon (Time)

5-10-15-20-15-10-5

Toes-to-bar

Calorie Row, Bike or Ski Erg OR 2x Double Unders
20 min timecap

Notes:

If you are unable to complete the calories or Double Unders due to equipment needs, then complete Single Leg Bounds (per leg). The round of 5 would be 5 Single leg bounds per side.

Single Leg Lateral Bound Video: https://www.youtube.com/watch?v=mDveyrB34g8

Find an object about 4″ wide but flat to the floor (a piece of paper folded in half will work). Use that object to clear for each lateral bound

Metcon (Time)

5-10-15-20-15-10-5

2x Weighted Sit-ups (Roughly 50/25lb object of choice)

Calorie Row, Bike or Ski Erg OR 2x Double Unders
20 Min timecap

Notes:

If you are unable to complete the calories or Double Unders due to equipment needs, then complete Single Leg Bounds (per leg). The round of 5 would be 5 Single leg bounds per side.

Single Leg Lateral Bound Video: https://www.youtube.com/watch?v=mDveyrB34g8

Find an object about 4″ wide but flat to the floor (a piece of paper folded in half will work). Use that object to clear for each lateral bound

Accessory Work

Death by Air Squats (with a twist)

CrossFit ATR – CrossFit

This will be another fun challenge to do on ZOOM!

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling, WOD breakdown and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-Up

2 Rounds:

10 Cossack Squats

20 Hollow Rocks

10 Lateral Lunges

20 Superman Rocks

Then:

1:00 Pigeon Stretch /side

1:00 Couch Stretch/ side

Metcon

I am expecting this to be a long workout!

The key here is hitting full range of motion squats at the bottom and TOP!

We need FULL LOCKOUT AND GLUTE SQUEESE @ TOP!

Every rep needs to look like this: https://www.youtube.com/watch?v=a_fb6Kz7FQg

Death By Air Squats (with a twist) (AMRAP – Rounds and Reps)

With a continuously running clock perform:

5 Air Squat in the first 1 min,

10 Air Squats in the second 1 min

15 Air Squats in the third 1 min

20 Air Squats in the fourth 1 min

25 Air Squats in the fifth 1 Minute

(THEN) continue as a normal “Death by” rep count would be starting at 6 reps in the sixth 1 minute and for the remainder of the workout

6 Air Squats in the sixth 1 minute

7 Air Squats in the seventh 1 minute

8 Air Squats in the eighth 1 minute

Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.
The first 5 minutes are designed to shorten this workout and make the first 5 minutes more entertaining. Instead of 1-5 reps it will be 5-25 reps for the first 5 minutes. Then normal 6+ will continue increasing by 1 rep until you can no longer complete the number of reps prescribed in under a minute.

Mobility

Metcon (No Measure)

One Mobility Drill!!!

Couch Stretch: 3 Minutes per side

Checkout this video for a few variations:

https://www.youtube.com/watch?v=TUK3N3cIPKc