CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0.5 mile Bike
5 Inchworms (no pushup)
15 GHD Hip Extensions
35 DU or 1:00 of Practice
10 Scap Pullups
10 Scap Pushups
10 Wipers
10 Scorpions
15 Banded Low External Rotations/side
10 Big Ass Kips
50m Sled Push
Metcon (Time)
100 Double Unders
90 Walking Lunges
80 Situps
70 RKBS (53/35)
60 Calories (30 Row + 30 Bike)
50m Sled Push (255/175)
40 KB SDHP (53/35)
30 Pullups
20 Hang Power Cleans (115/75)
10 Manmakers (40/30)
EMOM: 3 Burpees (on to a 45 lbs. plate)
Sled Weights: Men Rx = 4×45, Women Rx= 4×25
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