CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
30 Walking Lunges
30 Hollow Rocks
10 Wipers / side
10 Scorpions / side
10 Scap Pullups
15 Band Pull Aparts
15 Palloff Presses / side
10 Banded Ext. Rotations w/ Press
10 PVC Passes
15 PVC GHD Hip Extensions
15 Push-ups
10 Cossack Squats
5 Strict Pullups
5 Big Kips
Metcon (No Measure)
EMOM x 10:
2 Ring or Bar Muscle-ups
Sub for Muscle-ups:
On each minute, complete: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
Metcon (AMRAP – Reps)
16 min AMRAP of:
3-6-9-12 . . . reps of
Push Press (115/75)
Chest-to-Bar Pull-ups
Buy-In: 1 Mile Run
Push presses start on floor. Scale so that you can complete 10 of each movement unbroken. If you cannot perform c2b pull-ups without assistance, scale to chin over bar pull-ups.
Score: Total reps completed.
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