The Push

Mar 31, 2016 | WOD

CrossFit ATR – CrossFit

Warm-up

Metcon (No Measure)

Run 400

20 Cobras (2.5)

3 Sided Plank (x2) (:30 each side)

:25 / :10 Sec Hollow Hold (x3)

Banded Lateral Walking

15 GHD Hip Ext.

15 Banded T (x2)

15 Ext Rot w/ Press (x2)

Metcon

Metcon (AMRAP – Reps)

1 Minute of Dumbbell S2OH (40/25)

1 Minute Rowing for Calories

1 Minute of Box Jumps (30/24)

2 Minutes Rowing for Calories

1 Minute of Ab Mat Sit-ups

3 Minutes Rowing for calories

Tracking Total Calories and Reps

Metcon (AMRAP – Reps)

1 Minute of Dumbbell S2OH (40/25)

1 Minute Rowing for Calories

1 Minute of Box Jumps (30/24)

2 Minutes Rowing for Calories

1 Minute of Ab Mat Sit-ups

3 Minutes Rowing for calories

Tracking Total Calories and Reps

Mobility

Metcon (No Measure)

Mobility work will be given to each person as needed.