Scale up Sunday

Nov 24, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

25 ft. Walking Lunge

25 ft. Duck Walk

5 Double Push-up Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat

EMOM x 10

Minutes 1-5 – 1 Pause (0:03) OHS + 1 OHS

Minutes 6-10 – 1 OHS

Metcon

Metcon (Time)

5 Rounds of:

15/12 Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups

1-minute Rest
Sub for 3 BMU: 6 Strict Pull-ups