Shook Ones

Feb 29, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

1 min Jump Rope

10 Cuban Presses

10 GHD Sit-ups

1 min Handstand Progressions

Metcon

Shook Ones (Time)

100 Double Unders

80 Calorie Row

60 DB Push Jerks (40/30)

40 Burpees over Rower

20 Handstand Shoulder Touches / side

40 Burpees over Rower

60 DB Push Jerks

80 Calorie Row

100 Double Unders
Sub 300 Single Unders for 100 Double Unders if you can’t perform DU.

Aim for a DB weight to rep out 15+ reps on the first set without burning out.

If unable to complete Handstand Shoulder Touches, accumulate 90 seconds in Handstand Hold.