CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:30 Hanging Hollow Hold
10 Scap Pull-ups
20 Banded Face Pulls
30 Hollow Rocks
10 PVC Passes
10 PVC OHS
15 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
TOGETHER:
Hang Power Snatch Drills
Metcon
Metcon (AMRAP – Rounds)
EMOM x 30 of:
1- 3 Ring Muscle-ups
2- 6 Hang Power Snatch (115/75)
3- 9 Burpee Box Jumps (24/20)
Sub for 3 Ring MU: 9 Strict Chest-to-bar Pull-ups
We’re aiming to complete all 30 minutes. None of these minutes can be rested, so please scale the rep count down a little if you have trouble making it. If you have solid strict chest-to-bar pull-ups, spend your time practice the ring muscle-up during that minute.
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