Back Strength + a Metcon

Sep 14, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

2 Rounds:

10/10 Dumbbell Rows

5 Scap Pull-ups

5 PVC Passes

:10 Hanging L-Hold

Then, gathering around the ropes for Rope Climb Technique

Strength

Weighted Pull-ups (Every 2:30 x 5 (same weight each round))

Details:

Every 2:30 Complete:

5 Unbroken Weighted Pull-ups

8 Bodyweight Kipping Pull-ups (does not need to be unbroken)

12 GHD Sit-ups

OR

Every 2:30 Complete:

5 Unbroken Strict Pull-ups (any variation needed)

8 Bodyweight Kipping Pull-ups (does not need to be unbroken)

15-20 Hollow Rocks

Metcon

Rope Burn (Time)

5 Rounds of:

200m Run

15/12 Calorie Bike

1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)
(16 Minute Cap)

Scale:

Scale the Rope Climb to 3 Hitch Progressions or 6 Kipping Pull-ups