CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
15 GHD Hip Extensions
15 Banded Face Pulls
5 Double Push-up Burpees
1:00 Hollow Hold
5 Rope Knees-to-Elbows
20 RKBS (Heavy)
10 DB Snatch (Moderate-Heavy)
50 ft. Waiter’s Walk (Heavy) / side
Skill Development
10 minutes on KB Snatch
5 minutes on Rope Climb
Metcon
Batman (AMRAP – Rounds and Reps)
20 minute AMRAP of:
2 Rope Climb (15 ft.)
10 KB Snatch (44/35)
15 Box Jumps (24/20)
20 DB Deadlifts (60/40)
*Thoughts: Batman has many gadgets as do you (Rope, KB, DBs, Box). He’s got high-level skills (KB Snatch), always rappelling (rope climbs) and jumping roof to roof (box jumps). He had his back broken once too (so DB Deadlifts).
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