Tanktop Tuesday

Jul 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m run

10 Scap Pullups, 5 Pullups

10 Scap Pushups

10 Burpees

10 Banded Face Pulls

10 Band Pull Aparts

15 DB Rows / arm (light-moderate)

10 Banded Ext. Rotations w/ Press

5 Pullups

Waiter’s Walk (Heavy)

1:00 Handstand “Stuff”

Weighted Chest-to-Ring Pullup (5-5-5, then 3×5)

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Left-arm DB Shoulder Press (40/25)

10 Box Jumps (24/20)

10 Right-arm DB Shoulder Press (40/25)

10 Calorie Row
Scale so that you can perform the 10 single arm presses unbroken (on both arms!) to start the workout.