Get Stronger from a Metcon

Oct 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Bike

15 Scap Pull-ups

15 Banded Low Ext. Rotations / side

0:30 Perfect Lunge / leg

0:30 Pigeon Stretch / leg

0:30 Calf Stretch / leg

1:00 Front Plank

15 GHD Hip Extensions

15 Banded Face Pulls

0:30 Side Plank / side

15 Wall Squats

10 Kneeling Palloff Presses / side

10 Good Morning to Squats (45/35)

Strength

Back Squat (3-3-3-3-3)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Strict Pull-ups

10 Back Squats (BW/0.8x BW)
Back Squats will be from the rack. Please perform your pull-ups on the inside of the rack so no one is in each other’s way. Scale so that you can start both movements with 10 reps unbroken.