CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 Scap Pull-ups
15 Banded Low Ext Rotations / side
15 Push-ups
15 Banded Frog Stance Glute Bridges
15 Banded Face Pulls
15 Banded Pull Aparts
5 Strict Pull-ups
1:00 Handstand Progressions
Strength
Bench Press
10-10-10-8-8
15 minutes
Metcon
Metcon (Time)
10 Rounds of:
250m Row
3 Pull-ups + 2 Bar Muscle-ups (Rx+: cannot come off the bar)
*Sleeve disadvantage: must row at a damper of 4 or less
20-minute timecap
Sub for 2 Bar Muscle-ups: 1 BMU, or 0:10 Hold with chin over bar (must be done immediately after 3rd pull-up)
PLEASE put rowers away when done with the workout. Do not leave them for next class.
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