Lunge + Row/DU/SlamBall/V-Up

Oct 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

20 Lunges

15 Banded Low Ext. Rotations / side

15 GHD Sit-ups

0:30 Side Plank / side

1:00 Front Plank

10 V-Ups

10 Slam Balls (40/30)

Strength

Front Rack Lunge (1/leg EMOM x 10)

Scored as 1×2 to denote one rep per leg, total of 2 reps.

Metcon

Metcon (Time)

21 Calorie Row

42 Double Unders

21 Slam Balls (40/30)

42 V-Ups

15 Calorie Row

30 Double Unders

15 Slam Balls

30 V-Ups

9 Calorie Row

18 Double Unders

9 Slam Balls

18 V-Ups
It’s 21-15-9 of Row/Slam Balls supersetted with 2x the amount of reps in Double Unders/V-Ups.

Scale DU as follows:

42 DU or 1 minute

30 DU or 45 seconds

18 DU or 30 seconds