CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl

Reverse Bear Crawl

5 Scap Pushups

5 Double Pushup Burpees

0:30 of Single Unders

0:30 of Double Unders

15 Banded Face Pulls

15 Band Pull Aparts

10 Banded Low Ext. Rotations / side

15 Pushups

1:00 Couch Stretch / leg

15 Banded Glute Bridges

Bench Press (5×5, HEAVY)

22 minutes

Warmup for 7 minutes, pick a weight and complete the 5×5 in the proceeding 15 minutes

Metcon (AMRAP – Rounds and Reps)

2 Person Partner WOD

(1 person works, 1 rests, switch every round)

18 min AMRAP of:

5 bench press (135/85)

10 calorie row

*Buy-in: 300 DU (every mess up automatically switches partner)
Score: Total rounds+reps the team has accrued. Note your partner’s name in the comments.