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Sep 16, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 minute AMRAP of:

5 Scap Pull-ups (0:03 hold at top of each)

5 Double Push-up Inchworms

15 Air Squats

20 GHD Hip Extensions

THEN TOGETHER:

Empty Barbell warm-up and drills

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP of:

Squat Cleans

Rx: 135/95

Rx+: 165/110

Rest

5 minutes

All bars and weights must be cleaned up during this time

Metcon (Time)

30 Calorie Row

30 Toes-to-bar

30 Handstand Push-ups

15 Bar Muscle-ups

30 Handstand Push-ups

30 Toes-to-bar

30 Calorie Row
20 min timecap

Sub for HSPU: Seated DB Strict Presses

Sub for 15 BMU: 25 Strict Pull-ups

Mobility

Metcon (No Measure)

2 Rounds

2 minutes Foam Roll T-Spine

1 minute Foam Roll Lats / side

2 minutes Foam Roll Quads

1 minute Couch Stretch / side