CrossFit ATR, CrossFit ATR North – CrossFit
JP’s Going Away Beach Party!
This Saturday, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)
Warm-up
Warm-up (No Measure)
1 mile run
15 Banded Face Pulls
15 Scap Pull-ups
15 Band Pull Aparts
10 KBx2 Bent Over Row
1:00 Front Plank
10 Wipers / side
10 Scorpions / side
5 Strict Pull-ups
1:00 Couch Stretch / side
1:00 Pigeon Stretch / side
#tanktoptuesday advantage: can choose 1600m row or 2 mile bike as sub (for run)
time cap: 20 mins
Weighted Pull-ups (1-1-1-1-1)
15 minutes
any grip is acceptable- please note your choice of grip in comments
Metcon (Time)
5 Rounds of:
10 Strict Pullups
20 GHD Sit-ups
#tanktoptuesday advantage: priority on GHDs
Scale so that you can start this workout with 10 unbroken strict pullups and 20 unbroken ghd sit-ups. Scale pullups to kipping, but minimize your kip before scaling to bands. Sub GHD Sit-ups with weighted sit-ups.
time cap: 12 mins
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