A Farmer Workout

Feb 5, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

0:10 Assault Bike Sprint

50 ft. “CrossBody Carry” Waiter Walk (one-arm) + Suitcase Walk (other arm)/ side

10 GHD Hip Extensions

10 Wipers

Strength

Back Rack Lunge (15 Minutes to a heavy 50′)

make sure to adjust your reps to the steps it takes to reach 50 ft. Also, comment in notes (50 feet)

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP of:

25m Farmer’s Walk (71/53 or 70/50lbs)

–2 min Rest–

4 min AMRAP of:

Burpee Sandbag Box Overs (24/20″)(60/40lbs)

–2 min Rest–

4 min AMRAP of:

50m Sandbag Carry (60/40lbs)

–2 min Rest–

4 min AMRAP of:

25m Sled Push (+180/+100)
The score will be total reps completed over the 4 movements. We will have 4 stations set up around the building.

Burpee Sandbag Over box- You must burpee to sandbag, clean it to your shoulders and step up and OVER the box before putting the sandbag down again.

Accessory Work

Metcon (No Measure)

Tabata Hollow Hold