Popeye

Nov 9, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

(This is the Warm-up)

4:00 of Foam Rolling (T-Spine, Lats and Quads)

Then, Tabata Hollow Holds.

Metcon (AMRAP – Reps)

“Tabata”

8 Rounds of: (:20 Work | :10 Rest)

Hollow Holds
Score:

Number of times you need to break is your score.

EX. Go unbroken and your score is 0.

So, we should all have 0’s?

Strength

Weighted Pull-ups ((Details Below))

(18 Minute Cap)

3 Rounds of:

20/15 Caloirie Row or Ski

15 GHD Sit-ups

10 Strict Pull-ups

5 Kipping Pull-ups

Then with remaining time, find a two rep weighted

pull-up.

Metcon

Popeye (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Chest to Bar Pull-ups

10 Wall Balls (20/14lbs)

15 Kettlebell Swings (53/35)

10 4-Count Flutter Kicks

5 Strict Bar Dips