CrossFit ATR – CrossFit
Warm-up
2 min Foam Roll T-Spine
3 Rounds of:
0:20 GHD Prone Hold
20 Banded Face Pulls
10 Honest Push-ups
1 minute PVC Front Rack Stretch (0:30 / side)
Weightlifting
Power Clean (Build to a Heavy Single)
12 minutes
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scale for Ring Dips = Bar Dips, Bar Dips with thin bands, Honest Push-ups, Hands elevated Honest Push-ups
Finisher
1000m Row (Time)
Max Effort 1000m Row
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