Pull-up, Sit-up, Double Unders

Jul 31, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Row

10 Pace Perfect Lunge w/ Rotation

10 GHD Sit-ups

10 Scap Pullups

10 Banded INTERNAL Rot /side

15 Banded External Rotation /side

10 PVC Passes

20 Double Unders

2 Rounds:

5 Big Kips/ K2E

10 Push-ups

20 Cobras (2.5lbs)

Skill Development

The Kip + Bar Muscle Ups

Metcon

Metcon (Time)

For Time:

Rx

2 Rounds:

25 Chest to Bar Pull-ups

40 Weighted Sit-ups (40/30)

80 Double Unders

-or-

Rx+

2 Rounds:

10 Bar Muscle-ups

40 GHD Sit-ups

80 Double Unders
RX+ option of 80 GHD Sit-ups is a large volume! Make sure to scale if you can connot keep them in sets of 10 or greater.

Stretching

1-minute Butterfly Stretch

2 minutes Couch Stretch / side

1-minute Forearms Stretch

1-minute Pec Stretch on Foam Roller (5 lbs per hand)