CrossFit ATR – CrossFit
Warm-up
800m Run
Then, warm-up your pullups for the accessory work.
Accessory Work
Pull-ups ((Read Details below))
Every 2 Minutes x 5 Rounds, complete an unbroken set of 12 pull-ups.
Make sure to set a banded progression to allow for you to complete the required rep range and battle to meet the same numbers each round.
Next week we will repeat this but with an additional two reps (14 Total Pull-ups).
*****Make sure to track band and color sizes you use*****
Metcon
Metcon (Time)
5 Rounds:
5 Strict Pull-ups
10 Wipers
15 D-Ball Slams (40/30lbs)
Into: 30/24 Calories
5 Rounds:
5 Box Jumps (24/20″)
10 American KBS (53/35lbs)
15 DB S2OH (50/30’slbs)
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