Commando

Sep 24, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (w/ 0:02 Hold)

5 Double Push-up Burpees

15 Hollow Rocks

10 Wipers

50 ft. Waiter’s Walk / side (Heavy)

5 Kips

5 Knees-to-elbows

1 Rope Climb (15 ft.)

Skill Development

Bar Muscle-ups

10 minutes to practice

Choose your own Adventure:

Metcon (Time)

8 Rope Climbs (15 ft.)

16 Pull-ups

16 Dips

32 Pull-ups

32 Honest Push-ups
12 minute timecap

Sub for Rope Climb: 4 Knees-to-elbows

OR

Commando (Time)

10 Ring Muscle-ups

10 Bar Muscle-ups

10 Rope Climbs (15 ft.)
12 minute timecap

Finisher

Metcon (Weight)

3 minute Heavy D-Ball Hold

500m Row

2 minute Heavy D-Ball Hold

250m Ski Erg
No pregnancy holds permitted, must bear hug ball.

Mobility

Metcon (No Measure)

2 minutes Foam Roll Lats / side

2 minutes Foam Roll T-Spine

2 minutes Lacrosse Ball Front Delts / side