Front Squat + Rowing/DU

Feb 2, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10/8 Calorie Bike

0:15 Banded (posts) Ext. Rotation Hold

15 Banded (knees) Barbell Front Squats

THEN

2 minutes ‘KB on knee’ ankle mobility

Strength

Front Squat (Build to a heavy single)

15 minutes

Front Squat (3×5 @ 80% of Single)

Every 2 min, together

Metcon

Metcon (Distance)

14 min AMDAP of:

Rowing

1 minute Rowing

1 minute to complete 30 Double Unders
If you fail to complete the 30 double unders (or your scale), minus 250m from your Row for each time it’s missed.

Stretching

Metcon (No Measure)

2 min Couch Stretch / side

1 min Pigeon Stretch / side

1 min Updog Ab Stretch

1 min Child’s Pose