Deathnote V2

Aug 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 SLOW Scap Pull-ups

5 Double Push-up Inchworms

15 V-Ups

2 Rounds of:

20 Banded Face Pulls

1 minute Handstand Progressions

2 Rounds of:

10 Honest Push-ups

5 Big Kips

0:20 Hollow Hold

Metcon

Choose your own Adventure:

Metcon (Time)

2 Rounds for time of:

35 Pull-ups

35 DB Push Press (40/25)

35 Toes-to-bar

35 Honest Push-ups

OR

Deathnote V2 (Time)

2 Rounds for time of:

50 Pull-ups

50 Handstand Push-ups

50 Toes-to-bar

50 Ring Dips
Only attempt this is IF you can perform at least 10+ consecutive reps in every movement, for more than 1 set.

Mobility

2 minutes Foam Roll Lats / side

2 minutes Pec Stretch on Foam Roller (5/hand)

2 minutes Couch Stretch / side