Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl

Reverse Bear Crawl

10 Pushups

20 Hollow Rocks

15 GHD Hip Extensions

0:30 Hanging Hollow Body

15 Band Pull Aparts

15 Banded Low Ext. Rotations / side

10 Wipers / side

10 Scorpions / side

15 Banded Glute Bridges

15 Hand Release Push Ups

Bench Press (Build to a heavy triple)

15 minutes

Metcon (Time)

200m Farmer’s Walk (70/50 per hand)

25 AKBS (70/50)

50 Ring Dips

200m Farmer’s Walk

25 AKBS

50 Hand-Release Pushups
Scale so that you can perform 15+ AKBS at the selected weight and 10+ Ring Dips to start. Otherwise, scale to bar dips, banded bar dips, pushups.