CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 PVC Passes
5 Double Push-up Burpees
10 Scap Pull-ups (0:02 Pause at top of each rep)
10 Banded Hips to Shoulders to Overhead
15 Banded Face Pulls
2 Rounds of:
10 Push-ups
5 Kips
0:05 Hold at top of dip
0:05 Hold at bottom of dip (or push-up)
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP of:
300m Run
20 Pull-ups
Rx+: with 20/14 lbs vest
For scoring purposes, the run counts as 2 reps, one for each lap. Must always run out garage doors and come back in side door every run.
Rest
1:00 Rest then begin Death by Ring Dips
Death By Ring Dips (AMRAP – Rounds and Reps)
1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
No bands permitted on ring or bar. If you cannot perform ring or bar dips, perform honest push-ups. If you cannot make it past minute 10, continue to complete the reps until you’ve achieved at least 55 reps (sum total of minutes 1-10).
Timecap: 20 minutes
Accessory Work
Metcon (No Measure)
3 Rounds of:
5 PVC Passes
10 DB Rows (per side)
10 Overhead Plate Flyes
Recent Comments