CrossFit ATR, CrossFit ATR North – CrossFit
Walking Toe Touches —>
Walking Lunges <---
15 GHD Hip Extensions
20 Band Pull Aparts
30 Hollow Rocks
10 Empty Bar Good Mornings
Deadlift (Build to a Triple at 70-75%)
No mixed grip permitted. Double overhand only. Let this be your limiting factor in weight, if not 70-75%.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP of:
30 GHD Situps
20 Box Jumps (20-inch)
10 Power Cleans (155/105)
Scale so that GHD Situps don’t have to be broken into more than 2 subsets and you have the capacity to perform 5 touch and go Power Cleans.