CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
10 Walking Toe Touches
20 V-Ups
10 Scap Pullups, 5 Pullups
15 Banded Low Ext. Rotations / side
20 aKBS (moderate to heavy)
0:30 Hollow Hold
5 Strict Pullups
0:30 Side Plank / side
10 Wipers
5 strict C2B pull ups
Weighted Chest to Bar Pull-ups (5-5-5-5-5)
Chest makes contact with bar via pull-up.
15 minutes
*subs available for those who cannot C2B
Metcon (AMRAP – Reps)
18 minutes of work:
400m kb front rack carry
400m run
with remaining time, AMRAP of
5-10-15-20-25…
toes to bar
calorie bike
* rx 2/1.5 pd, one kb only
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