CrossFit ATR, CrossFit ATR North – CrossFit
Next week is Comic Con week in San Diego which means we’ll be doing our annual Superhero Week! Each day will be a WOD dedicated to a superhero or villian. Bring your A-game!
Warm-up
10 Scap Pull-ups
10 GHD Hip Extensions
10 Pace Perfect Lunge w/ Rotation
2 Rounds:
5 Big Kips / K2E
10 Bumper Plate Air Squats (15/10/5lbs)
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Clean
1 Squat Clean + 1 Front Squat
11 minutes to build to a heavy single
Rest
4 minutes
Metcon
Metcon (Time)
7 Rounds of:
15/12 Calorie Bike
9 Toes-to-bar
3 Squat Cleans (Rx: 155/105, Rx+: 185/125)
1-minute Rest
Timecap: 25 minutes
Scale: T2B -> K2E -> Hanging Knee Raises -> 15 Butterfly Sit-ups
Stretching
(Post Metcon on your own)
2 minutes Couch Stretch / side
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