TGU and Farmers Carry

Sep 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Bike 30/20 Calories

15 Banded Ext. Rotations w/ Press

30 Hollow Rocks

15 Banded Face Pulls

30 Sit-ups

15 GHD Hip Extensions

0:30 Hanging Hollow Hold

15 Handstand Shoulder Touches / side

30 GHD Sit-ups

Strength

Turkish Get Up (Build to a 1RM on each side)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minutes to complete:

1 Mile Run

With the remaining time AMRAP:

5 Burpees & 50′ Farmer’s Carry @ (0.5x BW per hand)