CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Run 400m

10 Pvc Passes

10 Scap Pullups

15 Band Pull Aparts

15 Banded T’s and Low External Rotations (per side)

20 Cobras (5/2.5lbs)

Accumulate 0:30 in a Hanging L-Sit

30 Hollow Rocks

10 Big Kips

Weighted Pull-ups (5-4-3-2-1-2-3-4-MAX Reps)

Pyramid Style.

E.g. 20×5, 25×4, 30×3, 35×2, 40×1, 35×2, 30×3, 25×4, 20x MAX Reps

Log your heavy single here.

Weighted Pull-ups (MAX Rep set)

Looking for 8+

Metcon (AMRAP – Reps)

On an 11-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do ghd situps

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups
Score = sum total of pullups + ghd situps.

All Rx GHD Situps must have both hands touch the floor and both hands touch the pads at the top. Subs will be V-Ups will include knee bent V-Ups and Butterfly Situps.