CrossFit ATR, CrossFit ATR North – CrossFit

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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


Bench Press


15 minutes


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.