CrossFit ATR, CrossFit ATR North – CrossFit

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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