Support Your Local Box: Workout #2

Apr 13, 2020 | WOD

CrossFit ATR – CrossFit

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
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Warm-up

2 Rounds:

5 Inchworms w/ 2 pushups

20 cobras (option weight added to hands)

20 Front Plank Shoulder Taps

10 Jump Squats

20 Jumping Jacks or Double Unders

Choose your own Adventure:

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
Scale double unders to:

100 double unders – 2 minutes of attempts

75 double unders- 90 seconds of attempts

50 double unders- 1 minute work of attempts

(If you scale, track completed reps for each round in comments)

Metcon (Time)

For time:

100 Jumping Jacks

21 Burpees

75 Jumping Jacks

15 Burpees

50 Jumping Jacks

9 Burpees

Time cap: 15 minutes
We scaled UP the Jumping Jacks to 100-75-50 reps

Accessory Work

Handstand Walk (5 x 10 Meter Handstand Walk)

Scale handstand walk to 5 sets of 4 reps wall walks. Rest 1:00 between sets

Shoulder Press (8-8-8-8-8)

5 Sets of 8 Reps increasing in weight if possible. This can be done with a barbell, a dumbbell (single or both).

DB Lateral Raises (10-10-10-10)

You can completed with both dumbbells together or one at a time. 4 sets increasing in weight if possible.