CrossFit ATR, CrossFit ATR North – CrossFit


10/8 Calorie Bike Sprint

5 Double Pushup Inchworms

10 Scap Pushups

10 Scap Pullups

10 Toes-Through-Rings

15 Banded Squats

15 Banded Low External Rotations/side

30 DU or 1:00 of Practice (together)

0:30 Hanging L-Sit (together)

10 PVC Passes

10 Reverse Grip PVC Passes

1:00 of Handstand “Stuff”

10 Big Ass Kips

20 Partner Wall Balls

Muscle Endurance

Wall Balls (10/9 ft.) (10 EMOM x 10)

Aim for heaviest Wall Balls possible. Must make all 10 rounds of 10.

Metcon (Time)

90 Double Unders

9 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

30 Double Unders

3 Ring Muscle-Ups
7 minute timecap, 8 minutes if doing strict pullups+dips

Scale the amount of Double Unders so that you can complete the 90/60/30 in 2:00/1:30/1:00.

Scale Ring MU so that it doesn’t have to be broken in more than 2 subsets. 5/4 or 6/3 is the goal or better. If you cannot achieve this, perform a max set of Muscle-Ups followed by 9/6/3 Strict Pullups.

If you do not have RMU capacity yet, your scale will be 15/10/5 Strict Pullups + Strict Dips.