CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

25 Minute Cap:

Run 800m

10 Scap Push-ups

5 Double Push-up Inchworms

20 Ext Rot Low

10 Band Pull Aparts

10 GHD Situps

Run 1 Mile

With Remaining time:

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

:20 on :20 off Hollow Rocks

1-Mile Run (Time)

Max Effort 1-Mile Run
in warmup for tracking purposes

Strength

Bench Press (4-4-4-4-4)

Metcon

Metcon (Time)

3 Rounds of:

25 Hand Release Push-ups

25 GHD Sit-ups
Scale so that the first round can be done unbroken.