Labor of Love

Sep 5, 2022 | WOD

CrossFit ATR – CrossFit

READY

200m Run

2 rounds:

5 Inchworms with 2 PU

10 Air Squats

10E Banded external rotation

10E Banded Cuban Press

10 Greatest Stretch

10 Lat Pullups

E.S.D.

Metcon (AMRAP – Rounds and Reps)

4, 8 min AMRAP’s (1:30 rest/transition between each piece)

Partner (you go, I go)

1) 5 Man Makers (50/35), 20 DU

2)3 Burpee, 3 Pushups, 9 Air Squats

3) Ski (10/8) 20 sit-ups

4) 5 pullups (strict), 10 push press (50/35), 10 alternating lunges

*Score is total rounds and reps

*Level 4: RX+ GHDSU, Lunges with 50lbs weights (held in any position)

*Level 3:RX

*Level 2: 40/25lbs, Kipping PU

*Level 1: 30/10lbs, assisted PU from a low bar

ADAPTATION

30 sec Calf Stretch

45 sec Cat/Cow

30 sec lizard