Rope Climbs, plate carry, shuttle

Nov 7, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

600m Run

50ft Perfect Lunge w/ Rotation

5 Inchworms

50ft Banded Lateral Steps

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 PVC Lat Mobility

3 Rounds:

10 Ext Rot Low

15 Cobras

10 DB Rows (medium to heavy)

Skill Development

12 Minutes: Rope Climb Skill Development

Metcon (Time)

4 Rounds For Time:

3 Rope Climbs (15′)

100m Burden carry (35/25lbs)

50 Hollow Rocks

100m Shuttle Sprint (25m x 4)