Bench + Row/Burpees

Oct 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

25 Calorie Row

5 Scap Push-ups

10 Banded Low Ext. Rotations / side

10 Banded Pull Aparts

5 Double Push-up Inchworms

5 Double Push-up Burpees

20 Hollow Rocks

20 V-Ups

10 Kneeling Palloff Press / side

Waiters Walk / arm (HEAVY)

15 Banded Glute Bridges

Strength

Bench Press (10-8-6-4-2)

15 minutes

Metcon

Metcon (Time)

4 Rounds of:

25 Calorie Row

25 Burpees
16 minute timecap