CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20 Banded Face Pulls
5 Double Push-up Inchworms
20 Banded Face Pulls
15 GHD Hip Extensions
20 Banded Face Pulls
10 Walking Toe Touches
TOGETHER:
Empty Barbell warm-up and drills
Weightlifting
Clean and Press
12 minutes to find a heavy single
Metcon
Metcon (Time)
For Time:
50 Chest-to-bar Pull-ups
15/12 Calorie Bike
10 Power Cleans
15/12 Calorie Bike
8 Power Cleans
15/12 Calorie Bike
6 Power Cleans
Rx: 155/105
Rx+: 185/125
Accessory Work
Single-Leg GHD Hip Extensions (4×6 / leg)
If you cannot perform single legs, perform 4×20 ghd hip extensions
Stretching
2 minutes Couch Stretch / leg
1 minute Banded Lat Stretch / arm
2 minutes T-Spine Foam Roll (bonus: 1 minute with barbell)
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