Pineapple Express

Nov 19, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Hollow Hold

10 Wipers

10 Scorpions

15 GHD Hip Extensions

15 GHD Sit-ups

20 Banded Face Pulls

100m OH Plate Carry (25/15lbs)

Metcon

Metcon (3 Rounds for time)

“Pineapple Express” Part #A (On the 0:00):

For Time (12 Minute Cap):

60/40 Calorie Assault Bike

50 Push Presses (95/65lbs)

“Pineapple Express” Part #B (On the 15:00):

For Time (12 Minute Cap):

35 GHD Sit-ups

20 Calorie Row

25 GHD Sit-ups

20 Calorie Row

15 GHD Sit-ups

20 Calorie Row

“Pineapple Express” Part #C (On the 35:00):

400m Run

21 Lateral Bar Burpees

400m Run

15 Lateral Bar Burpees

400m Run

9 Lateral Bar Burpees