Rope Climbs, Sleds and Slams

Aug 12, 2018 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

:45 Foam Rolling Quads (Per side)

12 Kneeling Palloff Presses (Per side)(Switch knees on second Round)

12 Scap Pull-ups

12 Scorpions

2 Rounds:

:30 Max Effort Ski Erg

:45 Couch Stretch (Per side)

:45 Pigeon Stretch (Per side)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Alternating DB Snatches (60/35)

20 Calories (Row, Bike or Erg)

30 Sit-ups (with Ab Mat)

Rest 4:00

E2MOM c 5:

2 Rope Climbs

30m Sled Sprint (sled + 140/90)
Tracking Roinds in the AMRAP

Scale Rooe Climbs to Hitch Progressions or 3 Rope Pulls from the ground

Mobility

1:00 Per:

Banded Lat Stretch

Groin Stretch

Couch Stretch

PVC Stretch on GHD (Lat/ Tricep/Front Rack)