CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
10 Banded Ext. Rotations w/ Press
20 Band Pull Aparts
1 min Plank Hold
10 Scap Pullups, 5 Pullups
20 Situps
200m Run
0:30 Hanging Hollow Hold
10 Scap Pullups, 5 Pullups
10 PVC Passes
1:00 Pigeon Stretch / side
1:00 Handstand “Stuff”
Strength
Weighted Pull-ups (12 mins to find heavy 5 reps)
if you cannot do weighted pullups:
5×7 bent over barbell row
Metcon
Metcon (Time)
3 rounds
100m double front rack KB Carry
20 pull ups
– rest 3 mins –
3 rounds
100m farmers carry
20 cals (row or bike)
rx: 2/1.5pd per arm
TIME CAP: 20 mins
#tanktoptuesday advantage: 2 min rest only
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