Yoke Walk

Feb 15, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Hollow Hold

5 Double Push-up Inchworms

10 GHD Hip Extensions

15 V-Ups

15 Scap Pull-ups

15 Banded Face Pulls

15 DB Rows

Skill Development

Yoke Walking

10 meter Yoke Walk (Heaviest 10 meters)

Walk 10m (unbroken) with Yoke
15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP of:

10 Box Jumps (30/20)

15 Alternating Dumbbell Snatches (60/30) RX+ (70/40)

10 Rower Pike ups

15 Unbroken Double Unders