Ring Rows, GHDs, and Sleds!

Jan 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

10/8 Calorie Bike Sprint

Walking Lunges —>

Walking Toe Touches <---
5 Inchworms

15 V-Ups

30 Hollow Rocks

15 Scap Pushups

15 Scap Ring Rows

15 Palloff Presses/side

50m Sled Push

Skill Development

Kipping Pullups, Butterfly Kipping Pullups, Bar Muscleups (gliding kip)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

15 Ring Rows (feet at ring height)

20 GHD Situps

50m Sled Push (255/175)
Sled weights: Men=4×45 lbs, Women= 4×25 lbs.

Due to Ring/GHD/Sled availability, the order of these exercises doesn’t matter. For scoring purposes, the 50m Sled Push counts at 5 reps, 1 for each 10m increment. The sled push should be an absolute unbroken sprint.

Make sure every ring row concludes with wrists touching your ribs. ROM is most important in this exercise.