CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
15 Scap Pull-ups
15 Banded Face Pulls
15 Band Pull Aparts
10 Wipers
10 Scorpions
10 PVC Passes
10 DB Rows / side (moderate)
5 Big Kips
Strength
Metcon (Weight)
4 Rounds for quality of:
5 Weighted Pull-ups (90+% of your 5RM)
10 Single Leg Deadlifts/ leg (light-moderate)
20 Hollow Rocks
15 minute timecap
This is not for time and meant to be more of a superset strength piece but must be limited to 15 minutes to keep classes running on time. Every round should have 5 unbroken pull-ups so choose your weight carefully.
Score is the weight you used for pull-ups.
Warm-up
Sprint warmup:
10 Leg swings (both directions)
10 Walking Toe Touches / side
10 High Knees / side
2- 40 yard build up sprints
Metcon (No Measure)
EMOM x 8
40 yard Dash
Take your first minute at 80%, and then give all you can for the remaining.
Accessory Work
Ring Rows (3 sets of MAX reps)
Scale so that at a minimum you can give at least 10 reps on your worst set. Log your largest set. Be strict with your form and scale accordingly to get the most gains here!
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