Pump you up

Jan 7, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 rounds:

30 seconds Arms only bike

30 seconds max air squats

10 diamond pushups

20 walking lunge with 15 lbs plate over head

Metcon

Metcon (AMRAP – Rounds)

Top Arm Bump

Every 30 Seconds for 10 minutes

5 rows (laying under a racked barbell)

5 bicep curls (barbell w/med. weight)

(score is successful rounds completed in the 30 second window)
If 5 and 5 in the 30 seconds starts to become unobtainable, scale to 4 and 4 or 3 and 3

Metcon (AMRAP – Rounds)

Legs of fire

15 min AMRAP

5 box jumps 24/20 in

10 wall ball shots 20/14lbs (Rx+ 11/10ft line)

15 cal row

Metcon (AMRAP – Rounds)

Back Arm Bump

Every 30 seconds for 10 minutes

5 single db skull crushers (laying on the ground or bench)

5 band tricep pull down
If 5 and 5 in the 30 seconds starts to become unobtainable, scale to 4 and 4 or 3 and 3

20 cal Ski (Time)

20 cals for time (sprint!)