Pineapple Express

Oct 16, 2021 | WOD

CrossFit ATR – CrossFit

***New schedule starting next week!!! 5:00am classes start Monday 10/18 M-F 🙂
***7:00pm M-W no longer running

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Warm-up

Metcon (No Measure)

3 Rounds:

200m Run

15 Dumbbell Rows (per side)

10 DB Strict Presses

5 GHD Sit-ups

Metcon

Pineapple Express (3 Rounds for time)

“Pineapple Express” Part #A (On the 0:00):

For Time (10 Minute Cap):

40/30 Calorie Assault Bike

50 Push Presses (95/65lbs)

“Pineapple Express” Part #B (On the 13:00):

For Time (10 Minute Cap):

30 GHD Sit-ups

20 Calorie Row

20 GHD Sit-ups

20 Calorie Row

10 GHD Sit-ups

20 Calorie Row

“Pineapple Express” Part #C (On the 26:00):

For Time (10 Minute Cap)

400m Run

15 Lateral Bar Burpees

400m Run

10 Lateral Bar Burpees

400m Run

5 Lateral Bar Burpees