CrossFit ATR – CrossFit

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“Shoulder Prep and Rehab”

4 Sets of 10 Reps (rest as needed between sets)

**between sets complete 15 Hollow Rocks

Video description and scales for warm up –>

(9:30 Zoom Class for Barbell)

Here is the link to join into our Zoom Online classes:, Meeting ID: 511 972 2721

Skill Development

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 – Rounds and Reps)

16 Minutes:

Buy In: 50 Hollow Rocks

then with remaining time, AMRAP of:


14 Two-Count Bicycle Sit-ups

21 Deadlifts or Russian KBS
Scale: 7 Handstand pushups to :30 Handstand hold

Scale : Deadlifts and RKB to 21 Hamstring Curls

Hamsting curl video–>