CrossFit – Wed, Sep 28

Sep 28, 2022 | WOD

CrossFit ATR – CrossFit

Warm-up

5 Push-ups

10 light/mod Bent Over Row

20 Russian Twists (15/10lbs)

10 Scorpions

20 Russian twists (15/10lbs)

10 Mod. Bent Over Row

5 Push-ups

Floor Press (DB 5×5)

2-3 sets to build to a heavy 5 rep, then 5×5

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5E DB bent over row (70/50)

10 Calories (Bike, Row or Ski)

20 Push-ups

40 Double Unders

*Level 3:RX

*Level 2: 50/35 40 DU attempts

*Level 1: 35/20 60 single unders

Cooldown (No Measure)

Minute 1: :45 Pretzel (R)

Minute 2: :45 Pretzel (L)

Minute 3&4 : E:45 doorway pec stretch