CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

30 Hollow Rocks

5 Double Pushup Inchworms

10 Banded Low External Rotations

15 GHD Hip Extensions

20 Squats

DB Waiter’s Walk —> and <---
1:00 of Handstand “Stuff”

15 Wall Balls (20/14 to 10/9 ft.)

10 KB Single Leg Deadlifts

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 5 minutes of:

20 Alternating DB Snatch (50/35)

20 Single Arm DB Push Press (50/35)
The push press is split 10/10 between left and right, but can alternate between left and right however you choose. E.g. 5 right, 5 left, 5 right, 5 left or 10 left then 10 right. Whatever works for you. You must split it 10/10 every round though.

Rest

5 minutes

Metcon (AMRAP – Reps)

As many reps as possible in 5 minutes of:

21 Calorie Bike

21 Wall Balls (20/14 to 10/9 ft.)

21 Toes to Bar

Rest

5 minutes

Metcon (AMRAP – Reps)

As many reps as possible in 5 minutes of:

3 Deadlifts (225/155)

3 HSPU

6 Deadlifts (225/155)

6 HSPU

9 Deadlifts (225/155)

9 HSPU

12/12, 15/15, ….