Bench, Bar Muscle ups, and Running

Jan 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

0:30 Single Unders

0:30 Crossovers

0:30 Double Unders

5 Double Push-up Inchworms

20 Banded Pull Aparts

10 Banded Low Ext. Rotations / side

15 Cobras (2.5s)

0:30 Couch Stretch / side

20 Banded Glute Bridges

10 Wipers

10 Scorpions

5 Big Kips

Strength

Tempo Bench (4-4-4-4-4)

Tempo: 41×1

15 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP of:

25 Double Unders

5 Burpee Bar Muscle-ups
Scale for Bar Muscle-ups: 5 Burpees + 7 Pull-ups + 10 Push-ups. Double Unders should be scaled to a number you can complete in 30 seconds or less.

Rest

2 minutes

Metcon (AMRAP – Reps)

In 8 minutes, complete:

800m Run

AMRAP Slam-Ball Clusters with Slam (40/30)
Score: Clusters with Slam