**Happy Birthday Arturo**

Sep 11, 2019 | WOD

CrossFit ATR – CrossFit

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Happy Birthday Arturo! We all appriciate you and your coaching wisdom at ATR!

Warm-up

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

10 Scap Pull-ups

10 Calorie Bike

0:30 Hollow Hold

5 Big Kips

TOGETHER:

Empty barbell warm-up

Strength

Back Squat (4-1-x-1 Tempo)

5-5-5-3-3-3

15 minutes

Metcon

Metcon (Time)

4 Rounds for time of:

4 Front Squats (from floor)

8 Pull-ups

12 Calorie Bike

1-minute rest between rounds

Rx: 155/105

Rx+: 185/125 + Strict Pull-ups
Time includes your rests

Stretching

Metcon (No Measure)

2 Rounds of:

1 minute Butterfly Stretch

2 minutes Couch Stretch / side

1 minute Hamstring Stretch / side