CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 Banded Ext. Rotations w/ Press
15 V-ups
15 Scap Pushups
15 Scap Pullups
0:30 Hanging Hollow Body
15 Sit-ups
15 GHD Hip Extensions
15 PVC Passes
1:00 Handstand “Stuff”
50 ft. Waiter’s Walk / side (HEAVY)
DONE TOGETHER:
10 B/N Split Press (45/35)
10 B/N Push Jerk from the Split
10 Split Jerks
Split Jerk (1 EMOM x 10)
Building up in weight throughout
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of:
15 GHD Situps
50-ft. Handstand Walk
Sub for Handstand Walk: 5 Wall Walks
For scoring purposes, the handstand walk is 5 reps (1 for each 10 ft. increment).
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