T2B/Rowing

Apr 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

100m Lunge

Bear Crawl —>

Reverse Bear Crawl

Reverse Crab Walk <---
15 Banded Face Pulls

15 Scap Pullups

15 Scap Pushups

15 PVC Passes

15 Reverse Grip PVC Passes

10 Toes-through-Rings

15 V-Ups

5 Big Kips

Skin the Cat (15 minute practice)

Dead Hang from rings, rotate entire body around while still hanging on to the rings
Perform the cleanest rep you can in this movement.

Metcon (Time)

Buy-in OR Cash-out: 100 Double Unders

24-20-16-12-8-4

Calorie Row

Toes-to-Bar
Scale DU to a number that can be completed in 2 minutes or less. Pick a number, stick to it despite how long it takes.

Scale 24 Toes-to-Bar so it can be completed in 3 subsets or less.

For busier classes, we will be staggering the start of the workout so we don’t get tied up on rowers too much.