Pull-ups + A Chipper

Oct 15, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (w/ 0:02 Hold)

5 Double Push-up Inchworms

15 Banded Face Pulls

15 V-Ups

10 DBx2 Bent Over Rows (simultaneously)

5 Big Kips

2 minutes Handstand Progressions

Strength

Weighted Pull-ups (Build to a 5RM)

13 minutes

Metcon

Metcon (Time)

40/30 Calorie Bike

40 Handstand Push-ups

40 Toes-to-bar

4 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)

40/30 Calorie Bike

20 Handstand Push-ups

20 Toes-to-bar

2 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)

40/30 Calorie Bike

10 Handstand Push-ups

10 Toes-to-bar

1 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)
30 minute timecap

Sub for HSPU: DB Z-Press

Mobility

Metcon (No Measure)

Foam Roller:

1 min Quads

2 min T-Spine

1 min Lat / side

1 min Lying Pec Stretch (5/hand)