CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
1 minute Singe Unders
0:30 Crossovers
0:30 Double Unders
10 Scap Pull-ups
15 Cobras (2.5s)
10 Banded Ext. Rotations w/ Press
5 Double Push-up Inchworms
15 V-Ups
5 PVC Passes
10 PVC Overhead Squats
5 Big Kips
5 Pull-ups
5 B/N Snatch Grip Press (45/35)
5 Pause OHS (45/35)
5 Snatch (45/35)
Metcon
Wonder Woman (AMRAP – Rounds and Reps)
20 min AMRAP of:
50 Double Unders
7 OHS (135/85)
5 C2B-T2B (a C2B Pullup, then a T2B, C2B, T2B,…)
*Thoughts: Wonder Woman is fast and enduring (DU), has great top to bottom strength and flexibility (OHS), and is exceptionally skilled (C2B/T2B combo).
Recent Comments