JG

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

Run 200m

10 Cal Assault Bike

10 Calorie Row

25 Hollow Rocks

Together: 2 Minutes Per side (This will be posted on Instagram for everyone to see and understand)

Banded Shoulder Stretch

Foam Roller T-Spine with barbell

Foam Roller T0spine with Med ball Presses

Dead Hang Stretch

Skill Development

Handstand Push-up, Kipping, Freestanding HSPU, 1-arm Handstand

10 minutes

Metcon

JG (Time)

24 Burpee Chest-to-bar

48m KB Farmer’s Carry (53/35)

48 Box Jumps (24/20)

48 Push Press (95/65)

48 Slam Ball over shoulder (40/30)

48 Toes-to-bar

48 Power Snatch (95/65)

48 Double Unders

48 Calorie Bike

Rx+: with 20 lbs. vest
30 Minute Cap