CrossFit ATR, CrossFit ATR North – CrossFit
1:00 Assault Bike
:30 Side Planks
50’ Perfect Lunge
5 Double Push-up Inchworms
10 PVC Passes
10 Scap Pull-ups
10 Ext Rot Low
10 Ext Rot and Press
15 Cobras (2.5lbs)
1:00 Handstand “Stuff”
Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)
So long as you got more than 5 reps at 85% last week. Otherwise, scale back your 1RM a little bit.
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Rx+ is weight vest, Rx is without.