CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
20 Step Back Lunges
10 Walking Toe Touches
15 GHD Hip Extensions
10 Banded Face Pulls
10 Banded Glute Bridges
10 Wipers
10 Scorpions
15 Cobras (5/2.5)
10 Single Leg KB Deadlifts (light)
1:00 Couch Stretch / leg
1:00 Handstand “Stuff”
Strength
Deadlift (5-5-3-3-3)
15 minutes
Metcon
Metcon (Time)
10 Deadlifts (275/185)
15 HSPU
20 Deadlifts (225/155)
15 HSPU
30 Deadlifts (185/125)
15 HSPU
40 Deadlifts (135/95)
15 HSPU
15 minute timecap
Scale so that you can star the 10 deadlifts and 15 hspu unbroken. Ramp down in weight from the first set accordingly.
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