CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike Sprint

0:30 Perfect Lunge / leg

10 Scap Pull-ups

10 Wipers / side

10 High Five Squats

10 GHD Hip Extensions

15 Air Squats

15 Banded Low Ext. Rotations / side

0:30 Chinup Grip Hanging Hollow Hold

1:00 PVC Front Rack stretch / side

10 Cossack Squats

10 Goblet Squats (HEAVY)

2 minutes of Guided Front Rack Mobility

Front Squat (5×5, HEAVY)

22 minutes

Metcon (AMRAP – Rounds)

EMOM x 12 mins

10 KB SDHP (71/53)

10 Toes-to-Bar
Score: Successful rounds completed. Perfect score is 12.

Scale so that you can perform 10 of each unbroken rather easily to start.