CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10/8 Calorie Bike Sprint
5 Double Pushup Inchworms
10 Scap Pushups
10 Scap Pullups
10 Toes-Through-Rings
15 Banded Squats
15 Banded Low External Rotations/side
30 DU or 1:00 of Practice (together)
0:30 Hanging L-Sit (together)
10 PVC Passes
10 Reverse Grip PVC Passes
1:00 of Handstand “Stuff”
10 Big Ass Kips
20 Partner Wall Balls
Muscle Endurance
Wall Balls (10/9 ft.) (10 EMOM x 10)
Aim for heaviest Wall Balls possible. Must make all 10 rounds of 10.
Metcon (Time)
90 Double Unders
9 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
30 Double Unders
3 Ring Muscle-Ups
7 minute timecap, 8 minutes if doing strict pullups+dips
Scale the amount of Double Unders so that you can complete the 90/60/30 in 2:00/1:30/1:00.
Scale Ring MU so that it doesn’t have to be broken in more than 2 subsets. 5/4 or 6/3 is the goal or better. If you cannot achieve this, perform a max set of Muscle-Ups followed by 9/6/3 Strict Pullups.
If you do not have RMU capacity yet, your scale will be 15/10/5 Strict Pullups + Strict Dips.
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