CrossFit ATR, CrossFit ATR North – CrossFit

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15 Scap Push-ups

15 Scap Pull-ups

15 Air Squats

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

10 DB Rows / side (moderate)

5 Big Kips

15 Air Squats

5 Strict Pull-ups

1:00 Handstand Progressions


Weighted Pull-ups (Build to a 3RM)

All with pronated grip

15 minutes


Strict Cindy (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats
Please scale so that multiple rounds of the 5/10/15 can be done unbroken with little trouble.