Never ignore the basics…

Mar 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Banded Face Pulls

5 Double Push-up Inchworms

10 Scap Pull-ups

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

10 Cossack Squats

10 PVC Passes

15 Wall Squats

0:30 Hollow Hold

Skill Development

Handstand Push-up, Kipping, Freestanding HSPU, 1-arm Handstand

10 minutes

Metcon

Metcon (Time)

10 Strict Pull-ups

20 Honest Push-ups

30 Air Squats

Row 2,000 m

15 Strict Pull-ups

30 Honest Push-ups

45 Air Squats

Row 1,000 m

20 Strict Pull-ups

40 Honest Push-ups

60 Air Squats

Row 500 m
30 minute timecap