CrossFit ATR – CrossFit
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Inchworms
15 Scap Pull-ups
15 Banded Low Ext Rotations / side
15 Push-ups
15 Banded Frog Stance Glute Bridges
15 Banded Face Pulls
15 Banded Pull Aparts
15 GHD Hip Extensions
1:00 Handstand Progressions
Strength
Bench Press (5-5-5-5-5)
15 minutes
Metcon
Tin Man (AMRAP – Rounds and Reps)
20 minute AMRAP of:
5 Bench Press @ BW
5 Power Cleans @ BW
You may have to share a bench/barbell with someone for this workout. Try to partner with someone using the same weight or very close to it.
Stretching
Metcon (No Measure)
2 Rounds of:
2 minutes Lying Middle Split (against wall)
1 minute Frog Stretch
1 minute Doorway Stretch (Pec Stretch) / side
1 minute Banded Lat Stretch / side
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