CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Inchworms
100 ft. Banded (wrists) Bear Crawl
15 GHD Hip Extensions
15 Banded Face Pulls
10 Banded Low Ext Rotations / side
10 Banded (wrists) Hip to Front Rack to Overhead
1:00 Handstand Progressions
Strength
Bench Press
5-5-5-3-3-3
Perform 5 PVC Passes after every set
12 minutes
Push Jerk
3-3-3-3-3
12 minutes
*from floor
Metcon
Metcon (Time)
For time:
10-8-6-4-2
Bar Facing Burpees
Shoulder to Overhead
Rx: 135/95
Rx+: 165/115
9 minute timecap
Must finish workout in the timecap to click Rx or Rx+.
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