CrossFit ATR, CrossFit ATR North – CrossFit

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Bear Crawl —>

5 Double Pushup Inchworms

Burpee Broad Jump <---
15 Banded Low External Rotations / side

20 Palloff Presses / side

15 Scap Pushups

15 Scap Pullups

10 Ring Rows

5 Strict Pullups

20 Pushups

0:30 Hanging L-Hold

1:00 Side Plank / side

1:00 of Double Unders Practice

Bench Press (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds)

EMOM x10

Odd minutes: 10 Strict Pullups

Even Minutes: 10 Barbell Curls (65/45)
Score: Rounds successfully completed.

Real Score: How much pump you have.

No Rounds should be skipped. If 10 strict pullups isn’t something you can consistently pull off in a minute, scale the number of reps down (minimum of 7 reps though).

Barbell Curl weight can always be scaled down- these should be easy but will add up on the pullups.

Immediately into…

Starting on minute #11…

Metcon (Time)

25 Target Burpees (6″)

50 Double Unders

25 Target Burpees (6″)

100 Double Unders
7 minute timecap (ending minute #18)