CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2 Rounds:
10 Calories (your choice)
50′ Perfect lunge with rotation
10 Wipers
10 Scorpions
3 Sided Plank (:30 per side)
10 Scap Pull-ups
20 Cobras (2.5lbs)
In-depth review of the Kettlebell movements for today’s WOD
KB20: Kettle Bear 20 (Time)
2 Rounds for Time:
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders
Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.
This is a tough WOD so make sure to scale the KB weight in order to keep great form!
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