CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
30-20-10
GHD Situps
V-Ups
Situps
THEN
10 PVC Passes
10 Banded Ext. Rotations w/ Press
1:00 of Handstand “Stuff”
10 Box Jumps
10 Rope Knees-to-Elbows
Metcon (Time)
3 rounds for time of:
21 calorie row
15 handstand push-ups
9 box jumps (24/20)
3 rope climbs (15 ft)
Scale so that HSPU can be completed in 2 subsets or less.
Sub for 1 Rope Climb: 5 Single Ring Knees-to-Elbows
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