CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
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
Metcon (Time)
“Diane meets Nancy”
2 Rounds of:
400m Run
15 Overhead Squats (95/65)
THEN
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.
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