CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
500m Row
10 Scap Pullups
10 Inchworms
15 GHD Hip Extensions
20 Banded Squats
Walking Toe Touches —>
Bear Crawl <---
15 Banded Ys and Low External Rotations/side
0:30 Hanging L-Sit
1:00 of Handstand “Stuff”
Capt. David Lyon
The Lyon (Time)
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
Women’s weight: 115
Determine the weight by what you would be able to shoulder-to-overhead for 7 in a row.
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