CrossFit ATR, CrossFit ATR North – CrossFit

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200m Run

5 Double Push-up Inchworms

0:30 Perfect Lunge / leg

15 Banded Face Pulls

10 High Five Squats

10 Banded Ext. Rotations w/ Press

20 GHD Hip Extensions

5 PVC Passes

15 Wall Squats

1:00 HSPU Progressions

10 OHS (45/35)


Metcon (Time)

“Diane meets Nancy”

2 Rounds of:

400m Run

15 Overhead Squats (95/65)


21 Deadlifts (225/155)

21 Handstand Push-ups

400m Run

15 Deadlifts (225/155)

15 Handstand Push-ups

400m Run

9 Deadlifts (225/155)

9 Handstand Push-ups
22 minute timecap

Scale so that the 15 OHS can be done without putting the bar down. It should burn, but no drops. Scale deadlifts so that 21 can be done unbroken to start. HSPU should be scaled to a means where you can at least open up with a set of 10 to start.