CrossFit ATR, CrossFit ATR North – CrossFit
The CrossFit Open starts February 22nd. Register to compete in the world’s largest fitness competition and see where you stand! The Open workouts will be apart of our regular weekly programming, so we’ll be doing them anyway.
Warm-up
500m Row
3 Rounds of:
5 Inchworms
10 GHD Hip Extensions
15 Squats
THEN
10 Banded Ext Rotations w/ Press
0:30 Banded Lat Stretch/ side
0:30 Hanging L-Hold
30 Hollow Rocks
1:00 Handstand “Stuff”
Power Clean (3 EMOM x10)
Increasing weight throughout. All reps must be touch-and-go.
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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