CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Bear Crawl, then Rev. Bear Crawl
Crab Walk, then Rev. Crab Walk
15 PVC Passes
15 PVC GHD Hip Extensions
10 Band Ext. Rotations w/ Press
1:00 Handstand “Stuff”
25 aKBS (heavy)
20 Walking Lunges
20 Walking Toe Touches
Waiter’s Walk / side (HEAVY) —>
Shoulder Press (5 every 1:30 for 8 Rounds)
Increase weight for 4 rounds, same weight for next 4
Metcon (Time)
2 Rounds For Time:
400m Run
50ft Handstand Walk
25 Deadlifts (135/95)
25 Ring Dips
25 Deadlifts
18 minute timecap
Sub for Handstand Walk: 5 Wall Walks
Sub for Ring Dips: Bar/Box Dips or Pushups.
Scale to a means where you can perform 25 reps in a row for deadlifts and 15/10 ring dips.
If you did Thursday’s WOD, switch Dips with 25 V-Ups
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