CrossFit ATR, CrossFit ATR North – CrossFit

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2 Rounds (EACH)

A: 0:20 Hanging Hollow Hold

B: 10 Scap Pull-ups

2 Rounds (EACH)

A: 20 Banded Face Pulls

B: 0:20 Handstand Hold

2 Rounds (EACH)

A: 10 DB Rows / side (moderate)

B: 10 Banded Low Ext. Rotations (switch arms when your partner switches)


superset each DB Row with :30 Handstand progressions

DB Rows (4×10 @ YOUR PICK)

These are incline bench 2 arm DB Rows

15 minutes


Metcon (AMRAP – Reps)

On the 4:00 x 5 Rounds:

25/20 Calorie Bike

15 Chest-to-bar Pull-Ups

Max Strict HSPU in time remaining