Hang On

Nov 25, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Run 400m

10 Scap Pullups

20 Hollow Rocks

:30 Second Plank /side

20 Band Pull aparts

10 Banded T + Low Ext Rot

20 Wipers

30 Cross Touches

20 Kettlebell Single Leg Deadlifts (10 per side)

10 Scorpions

1 Minute Couch Stretch /side

Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:

American Kettlebell Swings (53/35)

Pull-ups

Calorie Bike
20 Minute Cap