CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Scap Pushups
5 Double Pushup Inchworms
15 Air Squats
15 Banded Low External Rotations
10 Banded External Rotations w/ Press
5/5 Single Arm Kneeling Bottom’s Up KB Shoulder Presses (light-moderate)
0:30 Hanging Hollow Body Hold
Skill Development
Wall Walk
Handstand Hold (with wall)
Headstand Hold
Freestanding Headstand Hold
Strict HSPU (w/ AbMats assistance)
Kipping HSPU
Freestanding HSPU
Deficit HSPU
Metcon (Time)
21-15-9
Ring Dips
Pushups
THEN
2 Rounds of:
20 Push Presses (95/65)
60 Double Unders
Rx+: Strict Ring Dips + Push Press (115/75)
Scale so that you start 21 Ring Dips in 3 subsets or less and can perform 21 Pushups unbroken (maybe not after ring dips, but have at least this starting capacity). Push Press weight should be a weight you can handle for 20 in a row. Scale Double Unders down to an amount you can perform in 1 minute.
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