CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
25 Minute Cap:
Run 800m
10 Scap Push-ups
5 Double Push-up Inchworms
20 Ext Rot Low
10 Band Pull Aparts
10 GHD Situps
Run 1 Mile
With Remaining time:
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
:20 on :20 off Hollow Rocks
1-Mile Run (Time)
Max Effort 1-Mile Run
in warmup for tracking purposes
Strength
Bench Press (4-4-4-4-4)
Metcon
Metcon (Time)
3 Rounds of:
25 Hand Release Push-ups
25 GHD Sit-ups
Scale so that the first round can be done unbroken.
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