2 Paths to Choose

Jun 19, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1 Round:

0:20 Side Plank / side

20 Cobras (2.5lbs)

10 Cossack Squats

10 PVC Passes

100′ PVC OH Lunge

2 Rounds:

:20 Calf Stretch / side

:20 Perfect Lunge / side

10 PVC OHS (5lb on pvc)

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat (3-3-2-2-1-1)

15 minutes

Metcon

Metcon (Time)

Rx:

10-8-6-4-2-4-6-8-10

Single-Arm DB Push Press (50/35)

Single-Arm DB Overhead Lunge (50/35)

*reps are PER side for each movement

Rx+:

10-8-6-4-2-4-6-8-10

Handstand Push-ups

Overhead Squat (115/75)
14 minute timecap

Choose a weight you can handle for 10 in a row, as most of these sets should be performed unbroken.