One after the other

Mar 29, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

Gymnastics

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

2-4-6-8…

Strict Pull-ups

Burpees

Sit-ups
If you don’t have a pull-up bar, lay under a sturdy table, grab and edge and perform rows. Otherwise if you have DBs/KBs or a Barbell, perform Bent Over Rows.

Rest

2 minutes

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP of:

2-4-6-8…

Toes-to-bar

Jump Squats

Sprawls
Sub toes-to-bar with V-Ups if you have no access to a pull-up bar

Rest

2 minutes

Metcon (AMRAP – Reps)

4 min AMRAP of:

Hollow Rocks

Stretching

Metcon (No Measure)

1 min Butterfly Stretch

2 min Middle Split

1 min Doorway Pec Stretch / side

1 min Child’s Pose Lat Stretch