Pull-ups and a Metcon

Sep 8, 2021 | WOD

CrossFit ATR – Megan Trezza

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Warm-up

Shoulder/Pull-up Warmup (No Measure)

(9 Minute CAP)

1 Round:

10/8 Calorie Bike (Upper body only)

5 Scap Pull-ups

10 Cuban Presses (5/2.5lbs)

10/10 Single Arm DB Strict Press

5 PVC Passes

5 Big Kips

10 Strict Pull-ups

At the 9 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Weighted Pull-ups (6 Strict or Weighted Pull-ups every 1:30 x 6 Sets)

If you are unable to complete weighted pull-ups, then complete:

6 Strict Banded Pull-ups decreasing bands as needed to find your hardest 6 reps then repeat until for the remaining time.

Metcon

Metcon (Time)

4 Rounds:

400m Run

25 Air Squats

12 Pull-ups

25 Single Unders

12 Burpees

Accessory Work

Barbell Bicep Curls (Use remaining time to build to a heavy set of 6)