CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15/12 Calorie Bike
5 Inchworms
10 Scap Pushups
10 Scap Pullups
15 Wall Squats
15 Banded Face Pulls
5 Strict Pullups
10 PVC Passes
10 PVC GHD Hip Extensions
10 Good Morning to Squats (45/35)
0:30 Pigeon Stretch / leg
Back Squat (3 every 2 minutes x 7 sets)
14 minutes total. Build up in weight. Have a loose game plan set before the squats begin.
Metcon (Time)
2 Rounds of:
20 Back Squats* (135/95)
20 Strict Pull-ups
*no use of racks
+complete all squats unbroken for Rx+
10 minute timecap
Scale so that you can perform 20 unbroken squats to start and 10 strict pull-ups.
Mobility
Together, we will perform
1:00 butterfly stretch
2:00 couch stretch / leg
1:30 pigeon stretch / leg
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