CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
50 ft. Walking Lunge
10 DB x 2 Bent Over Row
10 Cuban Presses
1 min Pigeon Stretch / side
Strength
DB Rows (7-7-7- Then 3×7 (per side))
increasing in weight for 3 sets then 3×7 @ same weight per side
Metcon
Peach Emoji (Time)
300 Alternating Jump Lunges
*EMOM:
5 Chest-to-bar Pull-ups
5 Handstand Push-ups
20 minute timecap
If you fail to complete the 5 C2B + 5 HSPU in around 35-40 seconds, scale and continue with 3/3, 2/2, or 1/1 to get it done. Be smart about scaling this to get as far as possible. This is a tough WOD.
Scale: Jump Lunges for Alternating Step Back Lunges.
Scale: HSPU to 10 Push-ups
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Foam Roll T-Spine
1 min Foam Roll Lats / side
1 Minute Pec Stretch
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