CrossFit ATR North – CrossFit
Warm-up
200m Run
5 Inchworms
5 Burpees
10 Band Pull Aparts
10 Banded Low Ext. Rotations / side
10 Walking Toe Touches
15 Air Squats
10 Single Leg KB RDL / leg (light)
15 Goblet Squats (same weight)
15 GHD Hip Extensions
Atlas Stone to Shoulder (Build up to heaviest)
Be sure to bring long sleeves!
15 minutes
Metcon (Time)
8 Rounds of:
1 Axle Bar Power Clean (155/105)
5 Box Jumps (24/20)
1 Axle Bar Power Clean (155/105)
5 Burpee Box Jump Overs
12 minute timecap
If no access to an axle bar, use an 80 lbs. stone/d-ball to shoulder. Otherwise, perform a barbell clean at 185/125. Make sure that no matter what the implement/weight is, it should be touch-n-go type weight. While not light, it should never slow you down to perform this clean.
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