CrossFit ATR, CrossFit ATR North – CrossFit


300m Row

10 PVC Passes

Walking Lunge —>

Toy Soldiers

Walking Toe Touches <---
15 GHD Hip Extensions

10 Banded External Rotations w/ Press

10 Banded Low External Rotations/side

1:00 of Handstand “Stuff”

Power Clean (3 EMOM x 10)

Warm up to a weight you can touch and go for 3 reps and maintain it for all 10 minutes.

Metcon (Time)

10 Wall Walks

20 Power Cleans (115/75)

8 Wall Walks

16 Power Cleans

6 Wall Walks

12 Power Cleans

4 Wall Walks

8 Power Cleans

2 Wall Walks

4 Power Cleans
Rx for the Wall Walks will start in a pushup and walk up to a vertical position where only nose and toes are touching the wall.