CrossFit ATR, CrossFit ATR North – CrossFit
Warm-Up
0:30 Hollow Hold
15 GHD Hip Extensions
50 ft. Banded March
50 ft. Banded Lateral March / side
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
10 High Five Squats
15 Air Squats
0:30 Hanging Hollow Hold
1:00 Handstand Progressions
Strength
Front Squat (3 @ 75-85% every 2 minutes x 7 sets)
8 minutes to warm-up to 75-85%, then the clock starts for the 14 minutes of the E2MOM.
Metcon
Metcon (AMRAP – Reps)
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-balls (20/14 to 10/9 ft.)
Feet must be off the floor by 0:00, 3:00 and 6:00. Be ready at the end of each 3-minute round to be IN the handstand. You want to be ready to kick up by the X:55 mark.
You must accumulate a full 1:00 of a HS Hold before starting wall balls!
The Sub for handstand holds is a seated banded Overhead hold shown in the picture below.
Post total reps completed.
Sub for HS Hold
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