All the muscles

May 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 Cossack Squats

10 Scap Pull-ups

20 Cobras (2.5 lbs – Slowly!)

2 Rounds:

30 Hollow Rocks

:30 Side Planks

:30 GHD Prone Hold

1 Round:

Banded Monster Walk + Lateral Steps

1:00 Couch Stretch

1:00 Pigeon Stretch

1:00 PVC Front Rack/Ext Rotation stretch (Over GHD, Bench or Box)

Metcon (Time)

3 Rounds:

20 Kettlebell Rows (Per Side) (70/53)

15 GHD Sit-ups

10 Kettlebell Goblet Squats (70/53)

Into:

3 Rounds:

20 Calories (Your Choice)

15 Russian Kettlebell Swings (70/53)

0:30 Handstand Hold

Mobility

Lets address any aches or tightness issues we might be dealing with. The last 15 mnutes of class is dedicated to personalised mobility needs. If you have something you wast addressed lets learn whats going on and fix it.