CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 Double Push-up Inchworms
15 Air Squats
15 GHD Hip Extensions
10 Banded Pull Aparts
10 Walking Toe Touches
15 Banded Low Ext. Rotations / side
15 Banded Glute Bridges
10 Jumps over Bench
Strength
Bench Press (5-5-5-5-5)
15 minutes
Do not aim for a 5RM here. Get moderately heavy for the last set, but don’t set PRs here. Aim for 80% on the last set AT THE HEAVIEST.
Metcon
Tin Man (AMRAP – Rounds and Reps)
20 minute AMRAP of:
5 Bench Press @ BW
5 Power Cleans @ BW
Scale to a weight where you can bench the 5 reps unbroken for a few rounds at least. Power Cleans should be a weight to maintain ‘relentless singles.’ This is definitely meant to be a slower style, more strength focused metcon, but remember it’s still a metcon!
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