CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10 Scap Pull-ups

5 Double Push-up Burpee Broad Jumps

10 Knees-to-Elbows

2 Rounds of:

15 Banded Face Pulls

1-minute Handstand Progressions

1 Round of:

1 Rope Climb (or 5 Rope K2E)

200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

2-person Partner WOD (1 works, 1 rests, split work however)

30-minute AMRAP of:

6 Rope Climbs (15 ft.)

12 Box Jumps (30/24)

24 HSPU

400m Run (together)
Sub for HSPU: DB Z-Press

Score: Total rounds + reps achieved as a team, write partner’s name in comments

Stretching

Metcon (No Measure)

1 minute Hamstring Stretch / side

1 minute Seated Glute Stretch (Playboy) / side

1 minute Lumbar Twist Stretch / side

2 minutes Couch Stretch / side

Mobility

Metcon (No Measure)

3 minutes Foam Roll T-Spine (bonus: last minute with barbell overhead)

1 minute Dead Hang