Pull-ups, Deadlifts, Double Unders

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

12 Minutes:

200m Run

10 Scap Pull-ups

50ft Banded Lateral steps (per side)

10 DB Rows (per side)

10 GHD Hip Ext.

Strength

DB Rows (12-12-10-8 (per side))

one dumbbell, increasing in weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

10 Deadlifts (185/125)

15 Pull-ups

30 Double Unders

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Glutes / side

2 min Lacrosse Ball Front Delts / side

2 min Foam Roll T-Spine

1 min Foam Roll Lats / side

1 min Deadhang