CrossFit ATR – CrossFit
3 Rounds of:
5 Push-up Inchworms
20 Mountain Climbers (2 ct.)
10 Lateral Squats
5 Kick-ups to Handstand against wall
Handstand Push-ups (Freestanding)
Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-
Metcon (AMRAP – Reps)
Rotate between these 4 movements in Tabata style (0:20 AMRAP, 0:10 Rest) for 5 Rounds through:
Flutterkicks (4 ct.)
Score: Successful Rounds Completed
Sub Pullups for heavy dumbbell rows, Barbell rows, ring rows or fill a backpack and use that for rows.
Sub a bench for a couch
Metcon (No Measure)
1 min Hamstring Stretch / side
1 min Butterfly Stretch
2 min Middle Split
1 min Couch Stretch / side
DB Lateral Raises (pinkies up)
4×15, keep the slightest forward lean with your torso with pinkies leading the way up for extra emphasis on rear and middle delts.
DB Front Raises (thumbs up)
4×10, keep your abs tight and chin tucked down to prevent leaning back. Thumbs lead the way up with palms facing each other the entire ROM.