CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Row 3:00
Banded Monster Walk + Lateral Steps
50′ Perfect Lunge W/ Rotation
3 Sided Plank (:30 Per Side)
20 Ext Rot and Press
20 Ext Rot Low
:30 GHD Prone Hold
10 Heavy DB Rows (per side)
10 Scap Pullups
2 Rounds:
5 Strict Pullups
10 Pushups
15 Hollow Rocks
Skill Development
Peg Board
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 3:00 x 7 Rounds:
200m Run, with remaining time as many rounds and reps as possible of:
5 Strict Pull-ups
10 Pushups
15 Hollow Rocks
Tracking total Rounds and Reps over all 7 Rounds
Your goal is to hold a pace that allows you to complete 2 or more rounds every 3:00. Make sure to scale so that you can keep the Pullups and pushups unbroken.
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