Deadlifts + Farmer’s Walks/DU/Bike

Dec 6, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

300m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 GHD Hip Extensions

10 Single Leg KB Deadlifts (per side)

10 Box Jumps

Deadlift (5-5-5-5-5)

15 minutes. Do NOT take this for a 5RM

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

200m Farmer’s Walk (70/53 per hand)

50 Double Unders

25/20 Calorie Assault Bike
Aim for a weight that allows the farmer’s walk to at least start with only 2 drops. Scale amount of DU down to a number that can be completed in a minute.

For scoring purposes, the Farmer’s Walk counts as 2 reps, 1 for each 100m you perform.