CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
250m Row
10 Scap Pushups
10 Scap Pullups
15 Band Pull Aparts
15 Banded T’s and Low External Rotations (per side)
Accumulate 0:30 in a Hanging L-Sit
10 PVC Passes
:30 Pec Stretch /side
Skill Development
Skin the Cat (5-7 attempts at your best variation. )
Dead Hang from rings, rotate entire body around while still hanging on to the rings
Coaches will be giving you what variation to be working on.
Weighted Pull-ups (Build to a 1RM)
16 minutes
Metcon
Metcon (AMRAP – Rounds)
Every 3 Minutes x 4:
300 Yard Shuttle
*(50-50-100-100)
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