420 WOD

Apr 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Partners

2 Rounds (EACH)

A: 25 Pushups

B: GHD Hip Extension Hold (while partner A completes pushups)

2 Rounds (EACH)

A: 15 Banded Ext. Rotations w/ Press

B: Handstand Hold (while partner A completes Ext Rot.)

THEN 1 Round of:

20 Partner Wall Balls (together, passing back and forth)

10 Alt. DB Snatch into S2OH (per person, one goes at a time)

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute Amrap:

20 Calorie Assault Bike

20 Alt. DB Snatch (60/40)

20 Calorie Row

20 One-Arm DB Shoulder-to-overhead (60/40)