Tanktop Tuesday

Apr 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Banded (wrists) Reverse Bear Crawl

50 ft. Banded (wrists) Forward Crab Walk

2 Rounds of:

5 Double Push-up Inchworms

10 Scap Pull-ups

15 Banded Face Pulls

1 Round of:

10 Wipers

0:30 Plank / side

5 Pull-ups

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

1-arm DB Bench Press [per side] (50/30) (Rx+ 70/40)

Strict Pull-ups (Rx+ 15/5lb WTD Pull-ups)

*200m Run after every round

Finisher

Metcon (4 Rounds for reps)

Max Reps Kipping Pull-ups

Rest 1:00

Max Reps Perfect Pushups

Rest 1:00

Max Reps Kipping Pull-ups

Rest 1:00

Max Reps Perfect Pushups
Rest 1:00 from the end of each completed max effort movement.