Heavy Metcon

Aug 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Perfect Lunge / side

15 Banded Squats

10 Wipers

10GHD Hip Extension

10 GHD Sit-ups

10 Bumper Plate Squats (15/10/5)

15 Back Squats (45/35)

Strength

Back Squat (5-5-5-5-5 )

15 Minutes

Metcon

Metcon (Time)

For Time:

400m Run

30 GHD Sit-ups

15 Back Squats

400m Row

24 GHD Sit-ups

12 Back Squats

400m Run

18 GHD Sit-ups

9 Back Squats

400m Row

Rx: 185/125

Rx+: 225/155

*all squats from rack

Stretching

3 minutes Foam Roll Quads

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side