T2B Skill Development and Conditioning

Jun 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1 Round:

10/8 Calorie Assault Bike (Upper Body Only)

15 Straight Arm Banded Lat Pulldowns (small bands)

10 PVC Passes

2 Round:

10 Scap Pull-ups

5 Big Kips

:20 PVC Lat Flexion/Ext Rot. Stretch

Skill Development

10 Minute:

T2B & K2E (Grip, Proper Kip & Timing)

Metcon (No Measure)

EMOM x 6:

6-8 Unbroken T2B or K2E

Core Development

5 Rounds:

20 Hollow Rocks

20 Bicycle Sit-ups

10 Wipers (5 per side)

Metcon (3 Rounds for time)

3 Rounds:

20 Cal Ski Erg

20 Cal Assault Bike

200m Run
Rest 2:00 between rounds

(Tracking each round seperately)