Metroid

Nov 23, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

10 Wipers

10 Scorpions

2 Rounds of:

1 min Jump Rope Practice

1 min Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metroid (Time)

3 Rounds for Time of:

15 Calorie Assault Bike

10 Thrusters (95/65)

30 Double Unders

–3 minute rest between rounds–

Rest

At minute 18, this metcon will begin…

Metcon

Metcon (Time)

Accumulate 4 minutes in Hollow Hold

Run 100m every break