Oh, Saturdays

Aug 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

20 Lunges

5 Double Push-up Inchworms

10 Scap Pull-ups

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

20 Air Squats

10 Scap Push-ups

15 Push-ups

15 Banded Face Pulls

5 Pull-ups

15 RKBS (HEAVY)

10 Cossack Squats

10 Wipers / side

10 Scorpions / side

1:00 Front Plank

Metcon (Time)

Buy-In: 5 Rounds of “Cindy”

[5 Pull-ups, 10 Push-ups, 15 Air Squats]

8 Rounds of:

10 Ring Pushups

10 RKBS (71/53)

Cash-Out: 1-Mile Assault Bike
Scale so that all 5 rounds of Cindy can be performed unbroken.

Scale so that 10 Ring Pushups and 10 RKBS can be done unbroken for most of the 8 rounds.