CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
15 Scap Pull-ups
15 Band Pull Aparts
15 Banded Face Pulls
15 Scap Push-ups
15 Push-ups
15 Cobras (5/2.5)
0:30 Hanging Hollow Hold
15 GHD Hip Extensions
10 Wipers / side
10 Scorpions / side
15 GHD Sit-ups
10 Big Kips (Ring or Bar depending on what you use in WOD)
1:00 Handstand “Stuff”
1:00 Couch Stretch / leg
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale 2 Ring Muscle-ups to 2 Bar Muscle-ups and further into 5 Strict Pull-ups + 5 Dips if needed.
Scale 4 HSPU to 4 Seated Dumbbell Shoulder Press if needed.
Scale KBS weight down to a weight which 8 reps is easy.
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