Assault Bike and GHD Sit-Ups

Apr 14, 2016 | WOD

CrossFit ATR – CrossFit

Reminder
This Friday ATR invades the San Diego Gulls Hockey game! Looking forward to another event with ATR!

Stability

Metcon (No Measure)

Run 400

2x 12 Pallof Presses

2x 12 Partner Russian Twists (14/10)

2x 12 Banded T’s

2x 12 Banded External Rotation w/ Press

2x 3 Sided Plank (:30 each side)

Banded Walking Circuit

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

30 seconds: Max Effort Assault Bike

90 seconds: Rest

30 seconds: Max Reps GHD Sit-ups

90 seconds: Rest
Sub GHD Sit-Ups with:

T2B / K2E / V-Ups

Mobility

Metcon (No Measure)

Mobility Drills for each persons needs