CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Run 400m
10 Pvc Passes
10 Scap Pullups
15 Band Pull Aparts
15 Banded T’s and Low External Rotations (per side)
20 Cobras (5/2.5lbs)
Accumulate 0:30 in a Hanging L-Sit
30 Hollow Rocks
10 Big Kips
Weighted Pull-ups (5-4-3-2-1-2-3-4-MAX Reps)
Pyramid Style.
E.g. 20×5, 25×4, 30×3, 35×2, 40×1, 35×2, 30×3, 25×4, 20x MAX Reps
Log your heavy single here.
Weighted Pull-ups (MAX Rep set)
Looking for 8+
Metcon (AMRAP – Reps)
On an 11-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do ghd situps
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Score = sum total of pullups + ghd situps.
All Rx GHD Situps must have both hands touch the floor and both hands touch the pads at the top. Subs will be V-Ups will include knee bent V-Ups and Butterfly Situps.
Recent Comments