Tanktop Tuesday!

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

30 Hollow Rocks

10 Wipers / side, 10 Scorpions / side

10 Scap Pull-ups, 10 Pullups, 10 HRPU

15 Band Pull Aparts

10 Banded Low Ext. Rotations / side

10 PVC Passes, 10 PVC OHS

15 PVC GHD Hip Extensions

20 HRPU, 5 Box Jumps, 15 Ring Dips

5 Strict Pull-ups

5 Big Kips

* time cap: 20 mins *

Metcon (Time)

9-6-3

Muscle-ups

18-12-6

Box Jumps (30/24)

27-18-9

GHD Sit-ups
Rx+: Ring Muscle-up

Rx: Bar Muscle-up

If not capable of MU yet, scale to 15-10-5 Strict Pull-ups.

Sub GHD Sit-ups for weighted sit-ups if needed.

TIME CAP: 15 mins

Strength

Yes, we’re doing this AFTER the metcon

DB Rows (4×8)

Heaviest you can!