Squat Jump Carry

Jan 17, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

20 Hollow Rocks

20 Russian Twists (add weight as needed)

20 Sit-ups (add weight as needed)

10 Banded Goblet Squats (medium)

Barbell Warm-up

Metcon

Metcon (Weight)

7 Rounds of:

5 Back Squats (build up in weight each round)

100m Sandbag Sprint (60/40lbs)
*Rest :90 between rounds.

*Treat each round like a sprint.

* Try to reach between 75-85% of 1RM by last set.

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 DB Rows / side (increasing weight)

:30 Hanging Knee Raises

:30 Couch Stretch /side

DB Rows (Track heaviest set)