Pullups and Ascending Double Unders

Jul 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

1 minute of Single Unders

1 minute of Double Unders

10 Banded Low Ext. Rotations / side (0:03 HOLD each rep)

15 Band Pull Aparts

10 Cobras (5/2.5)

20 Hollow Rocks

15 Scap Pull-ups

5 Strict Pull-ups

1 minute of Couch Stretch / leg

1 minute of Calf Stretch / leg

1 minute of Glute Stretch / leg

Weighted Pull-ups (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Pull-ups

10 Unbroken Double Unders

10 Pull-ups

20 Unbroken Double Unders

10 Pull-ups

30 Unbroken Double Unders

cont…

Buy-in: 800m Run
Scoring: Each Pullup + DU couplet is 1 round.

Scale Pull-ups down to a means where you can start the workout doing 10 unbroken. Scale Unbroken DU down to DU. If you cannot perform 30 DU in 1 minute, scale the set amount of DU down.

For example, 5-10-15…, 4-8-12…, 3-6-9…, etc.