CrossFit ATR, CrossFit ATR North – CrossFit

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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.