Time to work some pulling

Mar 24, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

10 Scap Push-ups

10 No Push-up Inchworms

1 min Front Plank

5 Candlestick Rolls to Standing- https://youtu.be/Aa0nx0hvuSA

Metcon

Metcon (Time)

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

Strict Pull-ups (Rx+: L-Hold Pull-ups)

20-18-16-14-12-10-8-6-4-2

Hollow Rocks
Sub Pull-ups with a DB Row (reps per side) or a Barbell Row

If you don’t have a pull-up bar, lay on the floor under a sturdy dinner table and grab the edge to perform rows.

Stretching

Metcon (No Measure)

1 min Butterfly Stretch

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Wishbone Stretch

2 min Couch Stretch / side