Conditioning + Conditioning

Jun 13, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Warm-up (No Measure)

30 cal bike

10 double pushup inchworms

20 walking lunges / leg

1 min plank hold

10 walking toe touches

15 banded low ext. rotations / side

10 wipers, 10 scorpions

15 scap pullups, 10 ring rows

1 min plank hold

1:00 pigeon stretch / leg

30 goblet squats

10 ring rows

200m run
yes, you’re right – it is a long warm up

TIME CAP: 23 mins (you can do it)

A: Metcon (Time)

5 rounds for time

15 calorie row

15 slam balls 40/30lbs

Rest

5 minutes between segments

B: Metcon (Time)

5 rounds for time

10 burpee box jump over (24/20″)

200m run

Pertinent Information:

TIME CAP: 25 mins (for both segments including rest)