CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (0:02 Pause at Top)

15 GHD Hip Extensions

10 Toy Soldiers

15 V-Ups

15 Banded Face Pulls

5 Kips

10 Kneeling Palloff Presses / side

10 Wipers

1-minute Handstand Progressions

40m Sled Push

Strength

Weighted Pull-ups (3-3-3-3-3)

12 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

200m Run

20 Toes-to-bar

40m Sled Push (20m down and back, 270/180 added to sled)
For scoring purposes, 200m run counts as 2 reps (1 for each 100m) and the sled push counts as 2 reps (one for each 20m length)

Accessory Work

Metcon (No Measure)

Accumulate 7 rounds of Sled Pushes for the day (include your reps from the metcon and finish with more to get 7 rounds worth)

Finisher

Metcon (Time)

1000m Row

*must stay 20spm or less