Weighted Pull-ups + Nicole

Sep 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

15 Scap Pull-ups

15 Ext Rot and press

15 Band Pull Aparts

5 Big Kips

2 Rounds:

10 DB Rows / arm (moderate)

30 Hollow Rocks

:45 Couch Stretch / side

Strength

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On this benchmark workout, we want you to scale as little as possible. (1) If you have the capacity to only do a few unassisted, you’ll still build some volume over 20 minutes and still achieve a great workout regardless. (2) It’ll set a standard on the workout to truly measure your progress each subsequent time you do it.