Core, Cardio and Skills

Dec 6, 2016 | WOD

CrossFit ATR – CrossFit

Skill Development

The Kip -> Knees to Elbows -> Toes To Bar

Core Development

2 Rounds:

25 Bicycle Situps

20 Wipers

15 Hollow Rocks

10 GHD Sit-ups

5 Pallof Presses (per side)

1 3 Sided Plank (:30 sec a side)

Metcon

Metcon (Time)

For Time:

100 Hand Release Push-ups

Directly into:

50/35 Calories on Assault Bike

*Every 2 Minutes complete:

6 Ball Slams + 80 Meter Burden Carry (40/30)

22 Minute Cap
*If the Assault Bikes are taken you must Row for Calories and can not click RX.