CrossFit ATR – CrossFit

Skill Development

Handstand Progressions


Metcon (Time)

3 Rounds:

20 GHD Sit-Ups

10 Meter Handstand Walk
Subs: 10 Plate Walks or 2 Wall Walks

Metcon (Time)

Muscle-up Biathlon

For time:

400-meter run

18 muscle-ups (Sub=40 Pull-ups)

400-meter run

15 muscle-ups (Sub 30=Pull-ups)

400-meter run

12 muscle-ups (Sub 20=Pull-ups)

Each time the athlete breaks a set of muscle-ups (or pullups), they must run a 100-meters.