CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2:00 of Guided Ankle Mobility Work
10 PVC Passes
10 Reverse Grip PVC Passes
15 Banded Low External Rotations
0:30 Hanging Hollow Body
0:30 Handstand Hold
15 Air Squats
0:30 Perfect Lunge/ leg
15 Air Squats
3 Rounds of:
5 B/N Snatch Grip Press (45/35)
10 Good Mornings (45/35)
0:15 Hold in bottom of OHS (45/35)
Snatch (1 EMOM x 10)
Increasing weight
Metcon (Time)
3 Rounds of:
10 Squat Snatches (135/85)
20 Burpees to a plate (any size)
Scale so that the 10 squat snatches can be performed in less than 2 minutes. Touch and go not a requirement, but a “relentless singles” approach is encouraged.
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