CrossFit ATR, CrossFit ATR North – CrossFit
Reverse Bear Crawl
5 Double Pushup Inchworms
10 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
1:00 Front Plank
0:30 Chin-up Grip Hanging Hollow Hold
25 Wall Balls (20/14 to 11/10 ft.)
Weighted Step-ups (5-5-5, then 2×5 per leg)
Perform all 5 reps on one leg before moving on to the other. Start on your weaker leg.
Box Should be set so your knee is just higher than hip height.
Metcon (AMRAP – Reps)
100 Wall Balls (20/14 to 10/9 ft.)
Power Cleans (135/95)
Burpees over Bar
10 minute timecap
Rx+ 11/10ft Wall Balls
165/115 Power Cleans
Score is the number of reps accomplished of 1-2-3-4… If you do not get to Power Cleans/Burpees, your score is zero.
Scale Wall Balls to a means of insuring 25 unbroken reps to start.