Partner or solo

Feb 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Double Under Skill Work

Banded Monster Walk + Lateral Steps (50′)

3 Sided Plank (1:00 per side)

20 Hollow Rocks

10 Wipers

10 Scorpions

15 Ext Rot and Press

30 Ext Rot Low

1:00 Couch Stretch (per side)

Metcon

Metcon (Time)

1 Mile Run

120 Double-Unders

100 Air Squats

80 Pull-Ups

60 GHD Sit-Ups

40 Clean-and-Jerks (115/85 lb)

20 Handstand Push-Ups (4.5″)
This can be completed solo is in groups of 2/3. Completely up to you on how you want to break up the workload.

Mobility

10 Minute Yoga Mobility Flow