A Pump and a Run

Feb 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

200m Run

10 Banded Low Ext. Rotations

15 Palloff Presses/side

15 GHD Situps

15 GHD Hip Extensions

Walking Lunge —>

Walking Toe Touches <---
3 Rounds of:

5 Pullups

10 Pushups

15 Double Unders (or 0:20 of Practice)

THEN:

0:10 Hold in Dip Support (Ring or Bar)

0:10 Hold in DEEP Bottom of Dip (Ring or Bar)

Weighted Dips (3-3-3-3-3)

Squats, but with your arms

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

10 minutes to:

Run 1-mile

25 Burpees-to-a-plate (45 lbs.)

AMRAP Double Unders
Score: 25 Burpees + Total Double Unders completed

1-Mile Run (Time)

Max Effort 1-Mile Run
Log in your mile time for data tracking purposes.