CrossFit ATR – CrossFit

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Metcon (No Measure)

5 Inchworms

4 Perfect Lunges w/ Rotation

10 Scorpions

10 Wipers

Then, 8 Minute AMRAP of:

4 PVC Passes

12 PVC Overhead Lunges

4 DB Rows (Per Side) Heavier

:12 Hanging L-Hold

Accessory Work

Pull-ups ((Read Details below))

Every 2 Minutes x 5 Rounds, complete an unbroken set of 16 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 (18 Total Pull-ups).

If you are/were unable to complete all 5 Rounds at the same reps required, then repeat the week at the same reps until you complete the required work for all 5 rounds.

*****Make sure to track band and color sizes you use*****


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15/12 Calories (Bike Ski or Row)

10 DB Rows (per side)

10 DB Box Step Overs (24/20″)

Dumbbell: (50/30lbs) RX+(70/40lbs)