Front Squat + Front Squats/Double Unders

Feb 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

0:30 Perfect Lunge / leg

10 High Five Squats

10 Cossack Squats

15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Banded Low Ext. Rotations / side

15 Wall Squats

0:30 Single Unders

0:30 Double Unders

Strength

Paused Front Squat (7×2, on the 1:30)

1 Pause (3 seconds in bottom) + 1 Regular Front Squat.

Build up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP of:

5-10-15-20

Front Squats (135/95)

25-50-75-100

Double Unders
Scale so that 20 unbroken front squats is in the realm of possibility. Scale double unders to amounts that can be done in 30s-60s-90s-120s OR double the amount in single unders