Strength couplet a sprint metcon

Apr 15, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

5 Double Push-up Inchworms

20 Lunges / side

15 GHD Hip Extensions

15/12 Calorie Row

15 Air Squats

10 Walking Toe Touches

10 Single Leg KB RDL / side (light)

Strength

Metcon (No Measure)

Not for Time:

12-10-8-6-4-2 (per leg)

KB Split Leg Deadlifts

50m Prowler Push
20 minutes to complete. KB weight should be increasing over each round. Sled weight is of your choice.

Use one KB in the hand opposite of the leg that’s forward.

Metcon

Metcon (Time)

5 Rounds, resting 1:00 between efforts:

21 Double-Unders

12 KBS (53/35)

21 Double-Unders

15/12 Calorie Row
SPEED! Fast unbroken rounds with max effort mindset.

18:00 Cap