A little bit of everything + dumbbells

Dec 16, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

400m Run

Bear Crawl —> and <---
30 Double Unders or 1 minute Practice

15 Scap Pullups

15 Scap Pushups

10 Pushups

30 Hollow Rocks (done together, simon says style)

1:00 Handstand “Stuff”

10 Wipers

10 GHD Hip Extensions

30 Air Squats (done together, simon says style)

Metcon (3 Rounds for reps)

3x 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 40/30 dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 40/30 dumbbell hang squat cleans

Rest 5 minutes between rounds.