CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
100m Run
5 Double Push-up Inchworms
100m Run
10 Scap Push-ups
15 Banded Face Pulls
100m Run
5 Strict Pull-ups
10 GHD Hip Extensions
100m Run
5 Toes-to-bar
0:30 Hollow Hold
Skill Development
Learning the Kip + the importance of scapular retraction in Pullups
Metcon
Metcon (AMRAP – Rounds)
Every 2:30 x for 10 Rounds:
200m Run
10 Pull-ups
20 Push-ups
Rx+: with 20 lbs. weight vest
Score: Successful Rounds completed. No rounds can be rested. Perfect Score: 10 Rounds
Scale down to 5 Pull-ups and 10 Push-ups if you cannot complete the first round in less than 1:45.
If you start RX+ and the clock beats you on any round, strip the vest for the remaining rounds.
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