CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
5 Double Push-up Inchworms
10 Banded Low Ext. Rotations / side
20 Walking Lunges
20 Straight Leg Sit-ups
10 High-Five Squats
15 Push-ups
0:30 3-sided Plank
10 Cossack Squats
15 Wall Squats
10 Wall Balls (30/20 to 10/9 ft)
Metcon
Goku (Time)
With a 20 lbs. weight vest…
Buy-In: 1 minute doing Cossack Squats
100 Walking DB Lunges (30/20)
100 Straight Leg Situps
50 One-Arm Pushups (25/side)
Take off weight vest for…
50m Shuttle Run (5x10m)
50 Wall Balls (30/20)
50m Shuttle Run (5x10m)
*Thoughts: Goku always warms up with a few Cossack Squats and wears weighted clothing until he’s deep into a fight. Then he removes it to increase his fight speed. He always does thousands of 1-arm pushups, lunges, and situps. The Wall Balls are meant to emulate his signature “Kamehameha.” The shuttle runs are meant to represent his incredible speed. Oh, and we know this WOD will take a bit. That’s the point. Goku loves training more than anyone.
Goku’s colors are Orange and Blue. There are Wall Balls that are Blue (30 lbs.) and Orange (20 lbs.)
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