CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Banded Face Pulls

5 Double Push-up Inchworms

20 Banded Face Pulls

15 GHD Hip Extensions

20 Banded Face Pulls

10 Walking Toe Touches

TOGETHER:

Empty Barbell warm-up and drills

Weightlifting

Clean and Press

12 minutes to find a heavy single

Metcon

Metcon (Time)

For Time:

50 Chest-to-bar Pull-ups

15/12 Calorie Bike

10 Power Cleans

15/12 Calorie Bike

8 Power Cleans

15/12 Calorie Bike

6 Power Cleans

Rx: 155/105

Rx+: 185/125

Accessory Work

Single-Leg GHD Hip Extensions (4×6 / leg)

If you cannot perform single legs, perform 4×20 ghd hip extensions

Stretching

2 minutes Couch Stretch / leg

1 minute Banded Lat Stretch / arm

2 minutes T-Spine Foam Roll (bonus: 1 minute with barbell)