DU Skills, KBS and Rows

Jan 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

800m Run

Perfect Lunge w/ Rotation (50′)

3 Sided Plank (:30 per)

10 Wipers

10 Scorpions

10 Cossack Squats

15 Ext Rot and Press

15 Ext Rot Low

Mobility:

:90 Calf Stretch (per side)

:90 Lat Stretch (per side)

3 Rounds:

10 Russian KBS (Medium weight)

:30 Handstand Hold

Skill Development

A) Breakdown: Body Position, Bounding, Progressions

B) 8 Rounds: (:25on | :35off)

Double Unders

Metcon

15 Minute AMRAP:

5 Calorie Assault Bike

10 KB Bent Over Rows (Per Side)(53/35)

15 American Kettlebell Swings (53/35)