CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 GHD Hip Extensions
10 Wipers
10 Scorpions
10 Cossack Squats
20 Banded Face Pulls
20 Air Squats
5 PVC Passes
0:30 Handstand Practice
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Power Snatch (2 Every 1:30 x 8)
These should be 2 EFFICIENT Singles not touch and go.
Increasing weight throughout as long as your form looks good! Good Setup, pulls, high hip contact and no press outs!
Metcon
Metcon (Time)
3 Rounds of:
20 Wall Balls (20/14 to 10/9 ft.)
20 Power Snatch (95/65)
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