Skills and Recovery

Nov 2, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

800m Run

8 Inchworms

10 Cossack Squats

20 Wipers

2 x 15 Banded External Rotations

2 x 15 Band Pull Aparts

Perfect Lunge –>

Bear Crawl <--
Foam Roll: (2 minutes per) Quads, Lats, t-spine

Stretch: (1 minutes per) Pec wall stretch, couch stretch, pigeon stretch

Accessory Work

3 Rounds:

10 Palloff Presses /side

10 GHD Hip extensions / Glue Ham Raises

50′ Waiters Walk /side

*Find a weight/variation that is challenging while maintaining good positions

Skill Development

High Hang Sn + Hang Sn + Snatch (12 Minutes)

This is a recovery day! Work on positions and speed, not a heavy load.