Rope Slams, KBS and more cardio

Feb 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 GHD Hip ext

15 Ext Rot Low

10 Cossack Squats

15 Banded Squats

The remaining warmup will consist of learning and practicing the 3 batle rope movements followed by warming up your Russian KBS

Metcon (No Measure)

EMOM x 8:

Odd Minutes: :25 Sidewinders on Battle Ropes

Even Minutes: 12 Russian KBS (AHAP)

Rest 1:00

EMOM x 8:

Odd Minutes: :25 Rainbows on Battle Ropes

Even Minutes: 10 Burpee Box Jump overs (20”)

Rest 1:00

EMOM x 8

Odd Minutes: :25 Rope Slams on Battle Ropes

Even Minutes: 100′ Walking Lunge with DB on shoulders(30/20lb)

Mobility

Foam Roller:

Quads, Hips, Lats, T-Spine