CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20/15 Calorie Row
15 V-Ups
15 GHD Hip Extensions
10 Scap Pushups
10 Pushups
10 Banded External Rotations w/ Press
0:30 Hanging Hollow Body Hold
1:00 of Handstand “Stuff”
20 Banded Squats
10 Big Kips
10 Thrusters (45/35)
Muscle Endurance
Toes-To-Bar (8 EMOM x8)
If you want more challenge, try to do as many of the 8 reps possible as strict toes to bar (it could also save your hands!)
Blitzen (Time)
5 Rounds for time of:
20/15 Calorie Row
10 Thrusters (115/80)
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