CrossFit ATR – CrossFit
Warm-up
10 Scap Pull-ups (0:02 Pause at Top)
15 GHD Hip Extensions
10 Toy Soldiers
15 V-Ups
15 Banded Face Pulls
5 Kips
10 Kneeling Palloff Presses / side
10 Wipers
1-minute Handstand Progressions
40m Sled Push
Strength
Weighted Pull-ups (3-3-3-3-3)
12 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
200m Run
20 Toes-to-bar
40m Sled Push (20m down and back, 270/180 added to sled)
For scoring purposes, 200m run counts as 2 reps (1 for each 100m) and the sled push counts as 2 reps (one for each 20m length)
Accessory Work
Metcon (No Measure)
Accumulate 7 rounds of Sled Pushes for the day (include your reps from the metcon and finish with more to get 7 rounds worth)
Finisher
Metcon (Time)
1000m Row
*must stay 20spm or less
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