Linda

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl —>

Reverse Bear Crawl

Reverse Crab Walk <---
2 Rounds of:

5 Double Pushup Inchworms

10 GHD Hip Extensions

2 Rounds of:

10 Cossack Squats

10 Wipers

10 Banded Low External Rotations /side

Coach guided barbell warmup

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
A classic test of overall strength and fitness. The Rx is the same for both male and female. Scale so that 10 reps of deadlift, bench press, and cleans can be done unbroken. The only leeway on this is if cleans are performed in ‘relentless singles’ fashion if not touch and go.

For our more crowded classes, we will have to share some barbells, so if you plan to Rx, you may have to partner with someone of similar weight and/or go heavier than your own weight to accommodate.