CrossFit – Sat, Oct 15

Oct 15, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

– 400M Run

– 15 Scapular Pull-Ups

– 20’ Quad w/Reach

– 20’ Knee to Inverted Toe Touch

– 20’ Hip Cradle

– 20’ Hamstring Scoops

– 20’E Lateral Skip

– 20’ A-Skip

– 10 No Push-Up Burpee + Pull-Up (Strict if possible)

Metcon (Time)

For Time (w/Partner):

– 400M Run (Together)

– 80 Lateral Burpees Over Partner (One works, One performs Plank)

– 80 Pull-Ups (One works, One performs Dead Hang)

– 400M Run

– 60 Lateral Burpees Over Partner

– 60 C2B Pull-Ups

– 400M Run

– 40 Lateral Burpees Over Partner

– 40 Bar Muscle-Ups

– 400M Run

* Level 3: RX

* Level 2: 60-40-20 Pull-Ups/C2B/Bar Muscle-Ups (Banded if necessary) (Burpees remain at same rep scheme)

* Level 1: Burpees OR No Push-Up Burpees (Not over partner), 60-40-20 Ring Rows/Pull-Ups/C2B (Banded if necessary)

* Goal: <30:00, Time Cap: 36:00

Cooldown

Minute 1: :20E Banded Lat + Banded Bicep (R)

Minute 2: :20E Banded Lat + Banded Bicep (L)

Minute 3: :20E Rig Assisted Calf Stretch

Minute 4: :20E Twisted Cross