CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Bear Crawl —>
5 Double Pushup Inchworms
Burpee Broad Jump <---
15 Banded Low External Rotations / side
20 Palloff Presses / side
15 Scap Pushups
15 Scap Pullups
10 Ring Rows
5 Strict Pullups
20 Pushups
0:30 Hanging L-Hold
1:00 Side Plank / side
1:00 of Double Unders Practice
Bench Press (3-3-3-3-3)
15 minutes
Metcon (AMRAP – Rounds)
EMOM x10
Odd minutes: 10 Strict Pullups
Even Minutes: 10 Barbell Curls (65/45)
Score: Rounds successfully completed.
Real Score: How much pump you have.
No Rounds should be skipped. If 10 strict pullups isn’t something you can consistently pull off in a minute, scale the number of reps down (minimum of 7 reps though).
Barbell Curl weight can always be scaled down- these should be easy but will add up on the pullups.
Immediately into…
Starting on minute #11…
Metcon (Time)
25 Target Burpees (6″)
50 Double Unders
25 Target Burpees (6″)
100 Double Unders
7 minute timecap (ending minute #18)
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