CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

100 ft. Banded (wrists) Bear Crawl

15 GHD Hip Extensions

15 Banded Face Pulls

10 Banded Low Ext Rotations / side

10 Banded (wrists) Hip to Front Rack to Overhead

1:00 Handstand Progressions

Strength

Bench Press

5-5-5-3-3-3

Perform 5 PVC Passes after every set

12 minutes

Push Jerk

3-3-3-3-3

12 minutes

*from floor

Metcon

Metcon (Time)

For time:

10-8-6-4-2

Bar Facing Burpees

Shoulder to Overhead

Rx: 135/95

Rx+: 165/115
9 minute timecap

Must finish workout in the timecap to click Rx or Rx+.