Kitchen Sink

Dec 19, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

12/10 Calorie Bike

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 Toes-through-Rings

50 ft. KB Waiter’s Walk / side

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM of:

Minute 1 – 6 Single-arm KB Jerks / side (53/35)

Minute 2 – 100m Run

Minute 3 – 8 Power Cleans (135/95)

Minute 4 – 10 Toes-through-Rings

Minute 5 – 12/10 Calorie Bike
Score: Rounds successfully completed

Mobility

Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

1 min Pigeon Stretch / side

1 min Couch Stretch / side