More Strength than cardio

May 19, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

The strength portion of today should be done in a Super Set fashion. Take your time with each set and try to build to a heavy but manageable 5th set.

View Public Whiteboard

Warm-up

With a Running Clock

00:00- 04:00 Running

04:00- 07:00 Plank (move between all 3 sides over the 3:00)

07:00- 15:00 Warmup/Yoga flow lead by sean

Weighted Step-ups (5 Sets of 5 Reps (per leg))

Add weight over each set as long as you are maintaining the proper rep range

Dips (5 Sets of 8-12 Reps )

Add weight over each set as long as you are maintaining the proper rep range

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

400m Run

12 Russian KBS (AHAP but keep them unbroken)

24 Pushups