Lunges and Fight gone bad

Mar 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Row 500/400m

10 Scap Pullups

15 Ext Rot Low

20 Hollow Rocks

15 GHD Hip Ext.

10 Single Leg Deadlifts (per side)(moderate weight)

10 PVC Passes

50′ PVC Overhead Lunge

50′ Banded Morster Walk + Lateral Steps

50′ DB Front Rack Lunge (light to moderate weight)

Strength

You have a choice between indoors with dumbbells or outdoors with a barbell.

DB Lunges (12 Minutes to a heavy 50′ )

Using 2 Dumbbells you need to clean them to your shoulders and lunge.

Back Rack Lunge (12 Minutes to a heavy 50′)

We will have 50′ cones setup outside for anyone who wants to barbell Back Rack lunge.

Make sure to bring knee sleeves!

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest