Pullups, GHD Sit-ups, Row

Sep 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12 Calorie Row

10 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

10 DB Rows / side (moderate-heavy)

20 Hollow Rocks

1:00 Couch Stretch / side

15 GHD Hip Extensions

10 Wipers / side

10 Scorpions / side

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

5 Strict Pull-ups

8 GHD Sit-ups

12 Calorie Row
Scale so that all movements can be started unbroken for a few rounds.