CrossFit ATR – CrossFit
Warm-up
15 Banded Ext. Rotations w/ Press
0:30 Hanging Hollow Hold
25 Banded Face Pulls
15 GHD Hip Extensions
2 minutes Handstand Progressions
10 Wipers
10 Scorpions
Weightlifting
Clean and Jerk (3 every 1:30 x 7 sets)
All sets must be touch and go, building up in weight throughout
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Mobility
Metcon (No Measure)
2 Rounds of:
2 minutes Foam Roll T-Spine
1 minute Lacrosse Ball Front Delts / side
1 minute Foam Roll Lats / side
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