Simple in look, but it’s never that simple

Nov 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1-Mile Bike

10 Scap Push-ups

5 Double Push-up Inchworms

10 Toy Soldiers

10 Walking Toe Touches

10 GHD Hip Extensions

10 Scap Pull-ups

15 Banded Face Pulls

10 DB Rows / arm (moderate)

5 Strict Pull-ups

5 Burpee Broad Jumps

5 Big Kips

40m Sled Push Sprint (empty sled)

Metcon

Metcon (Time)

7 Rounds of:

15 GHD Hip Extensions

10 Calorie Bike

5 Bar Muscle-ups
Scale the 5 Bar Muscle-ups to 10 Strict Pull-ups + 10 Dips if needed. If you cannot link up muscle-ups, scale to a combination of muscle-ups and pull-ups/dips.

E.g. 1 Bar Muscle-up + 8 Pull-ups + 8 Dips