Bench

Aug 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Bear Crawl

Reverse Bear Crawl

5 Double Pushup Inchworms

20 Lunges

10 Wipers / side

10 Scorpions / side

15 Banded Low Ext. Rotations / side

15 Band Pull Aparts

15 Banded Glute Bridges

Waiter’s Walk (HEAVY) / arm

1:00 Couch Stretch / leg

Strength

DB Bench Press (10-10-10, then 3×10)

16 minutes

3 warmup sets of 10 followed by 3×10 at a select weight

Metcon

Metcon (Time)

5 Rounds of:

7 Push Press (135/95)

9 Box Jump Overs (24/20)

11 Calorie Bike

1-minute Rest

Rx+ challenge: Clear the box every jump without touching it and hold a handstand for 0:30 during your 1-minute rest.
20 minute timecap

Push Press is from the floor. Scale so that all 7 push press can be done consecutively for all rounds.