Preemptively sweating off calories

Dec 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

20 Lunges

0:30 Single Unders

0:30 Double Unders

15 V-Ups

10 Scap Pull-ups

10 Scap Push-ups

10 Band Pull Aparts

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 Big Kips

5 Rope Knees-to-elbows

1:00 Couch Stretch / side

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP of:

50 Double Unders

1 Rope Climb (15 ft.)

10 Calorie Bike

10 Toes-to-bar

Rx+: Legless Rope Climb
Scale so that all movements can be done unbroken to start. If 50 DU would take longer than a minute, scale to a suitable amount for about a minute’s worth.

Scale for 1 Rope Climb: 5 Pull-ups + 5 Knees-to-elbows

Finisher

Metcon (No Measure)

5-mile Bike