Peg Board

May 17, 2018 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

12 Lateral Steps (L&R)

12 Glute Bridges

12 Wipers

:30 Side Plank (L&R)

**These 2 rounds are to be done double banded.

1 Round: (:90 Per)

Pigeon Stretch

Couch Stretch

Pec Stretch

2 Rounds:

20 Cobras (2.5lbs)

10 Scap Pull-ups

10 Ring Rows

Skill Development

Peg Board intro and skill development

Peg Board

Starting at the bottom you must reach both pegs into the top slots and return to the bottom.

Metcon (Weight)

5 Rounds:

12 Ring Dips

12 Elevated Ring Rows

24 Wtd Sit-ups (AHAP)
This is not for time. look at it as a strength piece. Tracking heaviest set of wtd sit-ups.

Mobility

:90 Per:

PVC Lat Stretch

Foam Roller Pec Stretch

Banded Quad Stretch