Single Arm KBS

Feb 11, 2016 | WOD

CrossFit ATR – CrossFit

ATR Warm-Up (No Measure)

Run 400

20 Reps of Each:

Banded Lateral Steps (10L/10R)

Banded Air Squats

Cobras

Scorpions

Band Pull Aparts

Scap Pull-Ups

Lateral MedBall Tosses (20/14/10lbs)(20 Each Side Alternating Every 10 Reps)

Metcon (Time)

4 Rounds:

12 Single Arm RKBS (R)(53/35)

100 Ft Suitcase Carry (R)

12 Single Arm RKBS (L)

100 Ft Suitcase Carry (L)

Into:

21-15-9

Weighted Sit-ups (50/30)

Calories on Rower

Into:

400 M Burden Run (35/25)