Double Dip

Oct 11, 2021 | WOD

CrossFit ATR – Mike Trezza

View Public Whiteboard

Warm-up

Warm-up:

3 Sided plank (:30 per side)

4 Perfect Lunges w/ Rotation

then, 10 Minutes of Turkish Get-ups

Turkish Get Up (10 Minute to build to a heavy single (per side))

Metcon

Metcon (Time)

For Time:

Open with, 3 Rounds of:

10 Toes to Bar

15 Russian KBS (62-71lbs)

20 Single Arm Dumbbell Push Presses (30-40lbs)(10 per side)

Into:

40 Double Unders (hands low/ use your wrists)

800m Run

40 Double Unders

Close with, 3 Rounds of:

10 Toes to Bar

15 Russian KBS (62-71lbs)

20 Single Arm Dumbbell Push Presses (30-40lbs)(10 per side)