CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Row 1000/800 meters
10 Minute foam roll (Lats, Quads, t-spine)
10 Cossack Squats
10 GHD Hip Extension
20 Ext Rot and Press
5 Scap Pullups
10 PVC Passes
1:00 PVC Front Rack/Lat Mobility stretch
Skill Development
10 Minute Ring Muscle Up progressions:
Ring Kip -> Straight Arm Hips to Rings -> the turnover
Metcon
Superman (Time)
3 Rounds
3 Ring Muscle Ups
5 Clean and Jerks (205/135)
7 Burpees
15 Double Unders
*Thoughts: The Man of Steel has all the muscle (muscle-ups), is quick to get back up (burpees), is known for lifting cars (clean and jerk), and can fly (DU).
In honor of Superman, we should use his colors. Guys use 45s (Red) and 35s (Blue) while Ladies use 45s (Red) and 2kgs (Little Blue)
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