CrossFit ATR, CrossFit ATR North – CrossFit

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40/30 Cal Bike or Ski Erg

10 Pace Perfect Lunge w/ Rotation

2:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

10 Slow Scap Pull-ups

300m Row

Rope Climb Technique

Core Development

Metcon (No Measure)

4 Rounds:

10 Hollow Rocks

10 V-ups

10 Bicycle sit-up

:20 Hollow Hold


Metcon (Time)

5 Rounds:

400/350m Row

2 Rope Climbs (15ft)
If we are still working on Rope Climb Technique scale to one rope climb -> 3 hitch progressions per rope climb -> 4 rope pull to standing per rope climb