CrossFit ATR – CrossFit
Warm-up
20 Band Pull Aparts
20 Banded Low External Rotations (per side)
20 GHD Hip Extensions
20 MB Russian Twists (20/14)
20 D-Ball over Shoulders (40/30)
20 D-Ball Squats (40/30)
Accumulate 30 seconds in L-Sit and 1 minute in Handstand (switch back and forth to hit totals)
Weighted Pull-ups (4-3-2-1-2-3-MAX Reps)
Pyramid up and down in weight.
E.g. 25×4, 30×3, 35×2, 40×1, 35×2, 30×3, 25×10
15 minutes to complete
**If you are still working with bands for pull-ups we will be using pull-up holds for your strength. 5-second hold per rep.
Weighted Pull-ups (MAX reps)
Aim for 10+
**For everyone using a band this max set is not a hold but a max rep of 10+ with the smallest band possible.
Metcon (Time)
21-15-9 reps for time of:
SDHP (115/85)
Pull-ups
11 minute timecap
Recent Comments