CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
250m Row
15 Banded Squats
10 Scap Pushups
10 Inchworms
10 Scap Pullups
20 Banded Pull Aparts
10 Wipers
10 Scorpions
10 Palloff Presses/side
10 Wall Balls (heavy and high!)
Front Squat (5@50%, 5@60%, 5@70%)
15 minutes
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of:
20 Wall Balls (30/20 to 11/10-ft. targets!)
10 Strict Pullups
Both Wall Balls and Pullups are meant to be very difficult, despite the short time. In order to appropriately scale, you should at LEAST be able to start this workout breaking it into no more than 2 subsets. So, 10/10 on WB and 5/5 on Strict Pullups to start. Later on, it may become 5/5/5/5 and 3/3/2/2 by the end. Never should it be worse than that.
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