Do you like the long ones?

Sep 7, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

3 Rounds of:

10 Wipers

10 Scorpions

2 Rounds of:

15 V-Ups

5 Kips

1 Round of:

1- minute of Handstand Progressions

Metcon

Metcon (Time)

For Time:

800m Run

30 Clean + Jerk (95/65)

30 Toes-to-bar

20 Clean + Jerk (95/65)

20 Toes-to-bar

10 Clean + Jerk (95/65)

10 Toes-to-bar

5 Ring Muscle-ups
Sub for 5 Ring MU: 5 Bar MU or 10 Strict Pull-ups + 10 Honest Push-ups

Accessory Work

Metcon (No Measure)

Spend 5 minutes on progressing your Handstand/HSPU/Handstand Walk