CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Banded Ts
15 Band Pull Aparts
15 Scap Pull-ups
10 PVC Passes
15 GHD Hip Extensions
10 Wipers / side
5 Burpee Broad Jumps
10 DB Rows / side (moderate)
10 DB Hang Squat Cleans (light-moderate)
Strength
Weighted Pull-ups (3-3-3-3-3)
15 minutes
All pronated grip
Metcon
Metcon (Time)
4 Rounds of:
15/12 Calorie Bike
15 Ring Rows (feet level with bottom of ring)
15 Hang Power Cleans (115/75)
Be mindful of your set-up with barbells, bikes, and rings.
Scale weight to one which you can perform a set of 15 unbroken to start from the high hang.
Accessory Work
DB Hammer Curls (4×15 @ YOUR PICK)
1:30 rests between sets
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