Gymnastics

CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

12 Lateral Steps (L&R)

12 Glute Bridges

12 Wipers

:30 Side Plank (L&R)

**These 2 rounds are to be done double banded.

2 Rounds:

20 Cobras (2.5lbs)

10 Scap Pull-ups

10 T2R

Skill Development

Ring Muscle-up

Metcon (Weight)

5 Rounds:

12 Ring Dips

12 Elevated Ring Rows

24 Wtd Sit-ups (AHAP)
This is not for time. Look at as a strength piece. Tracking weighted sit-ups.