Muscle Ups, Box Jumps, Assault Bike

Feb 17, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

15 Pushups

15 GHD Hip Extensions

15 GHD Situps

15 Banded Ts

15 Banded Low External Rotations/ side

0:30 Hanging Hollow Body Hold

10 Wipers

10 Scorpions

10 Big Kips

Burpee Broad Jumps —>

1:00 of Handstand “Stuff”

1:00 Heavy D-Ball Hold

2:00 Couch Stretch/ side

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20 minutes of:

4 Ring Muscleups

8 Box Jumps (24/20)

12 Calorie Assault Bike
Muscleups can be scaled to bar muscleups or the 4 ring muscleups into 10 strict pullups + 10 dips.