Deadlift + HSPU

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

20 Step Back Lunges

10 Walking Toe Touches

15 GHD Hip Extensions

10 Banded Face Pulls

10 Banded Glute Bridges

10 Wipers

10 Scorpions

15 Cobras (5/2.5)

10 Single Leg KB Deadlifts (light)

1:00 Couch Stretch / leg

1:00 Handstand “Stuff”

Strength

Deadlift (5-5-3-3-3)

15 minutes

Metcon

Metcon (Time)

10 Deadlifts (275/185)

15 HSPU

20 Deadlifts (225/155)

15 HSPU

30 Deadlifts (185/125)

15 HSPU

40 Deadlifts (135/95)

15 HSPU
15 minute timecap

Scale so that you can star the 10 deadlifts and 15 hspu unbroken. Ramp down in weight from the first set accordingly.