CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Partner Warmup:
4 Rounds of:
(A) 200m Run
(B) 5 Inchworms + Walking Toe Touches remainder of time
2 Rounds of:
(A) 10 GHD Hip Extensions + 0:10 HOLD at top then 0:30 Hollow Hold
(B) Banded Face Pulls in the time it takes A to finish
Strength
Deadlift (3 every 2 minutes x 7 sets)
Building up in weight throughout
Metcon
Face Off (Time)
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Score is our slowest round of the five.
Please scale so that 9 Deadlifts can be done consecutively every round and with ease. Scale the rep scheme down if you don’t finish the first round in less than 3 minutes. Scaling back is very honorable, as this will be difficult, so 9,9,12/9 or 7,7,10/8 are options. Try not to scale lower than that rep count.
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