CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
15 Scap Pull-ups
15 Burpees
15 Banded Face Pulls
15 GHD Hip Extensions
15 RKBS (moderate)
15 SDHP (same weight)
15 Pull-ups
15 Push Press (45/35)
Metcon
Metcon (Time)
Partner WOD (1 works, 1 rests, switch every minute)
2000m Row
100 Pull-ups
80 Push Press (95/65)*
60 Burpees
40 RKBS (71/53)
20 SDHP (71/53)
*from the floor
Scale so that you can perform reps of every exercise for most, if not all, of the minute. You should be able to perform multiple sets of 10+ of pull-ups and push presses at the difficulty you select. The clock will be beeping every minute to indicate the switch between partners.
Write your partner’s name and what they ate for breakfast in the comments for Rx+.
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