Pull, Carry, Push

Aug 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

10 Scap Pull-ups w/ 0:03 Hold @ top

20 Banded Face Pulls

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side

0:30 Side Plank / side

2:00 Front Plank

10 Cuban Press (light)

15 Push-ups

5 Pull-ups

Strength

Bent Over Row (3-3-3-3-3)

10 Minutes

THEN every 2 minutes x 3 sets:

Max reps @ 50% of heaviest triple

Metcon

Metcon (Time)

3 Rounds:

20m Sled Push (Sled + 270/180)

200m DB Suitcase Carry (50/35)

40 Honest Push-ups

Rx+: 70/50
You can switch hands as you see fit for the Suitcase Carry.

Accessory Work

Overhead Plate Flyes (3x max reps)

Aim for 10+ reps in every set

Metcon (No Measure)

Accumulate 2 minutes in the Side Plank per side