CrossFit ATR, CrossFit ATR North – CrossFit

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10 Scap Pull-ups

10 Scap Push-ups

1:00 Front Plank

1:00 Side Plank / side

5 Inchworms

20 Step Back Lunges

15 Banded Face Pulls

15 Banded Low Ext. Rotations / side

10 Wipers

10 Scorpions

10 DB Rows / side (moderate)

5 Big Kips


Peg Board (skill development)

Starting at the bottom you must reach both pegs into the top slots and return to the bottom.
If you are unable to support yourself on the peg board, you will be doing 5 sets of 15-second static holds with a supinated grip. Add bands as needed so that you can complete the first set successfully and rest as needed between sets


Metcon (Time)

4 Rounds of:

100-ft. Walking Lunge

25 GHD Sit-ups

25 Pull-ups
20 minute timecap

Scale so that you can complete the ghd sit-ups and pull-ups in sets of 10 AT LEAST with very little rest between.

This is a lot of GHD Sit-ups! If you are not use to this volume of work scale the number to 15 or 10 per round.

Sub for GHD Situps is 40 Hollow Rocks.