Boulder Shoulder Tanktop Tuesday!

Oct 23, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

10 Banded Low Ext. Rotations / side

10 Banded Ext. Rotations w/ Press

5 Double Push-up Inchworms

15 Banded Face Pulls

15 Band Pull Aparts

0:30 Hanging Hollow Hold

0:30 3 Sided Plank

10 Kneeling Palloff Presses / side

1:00 Handstand “Stuff”

Strength

DB Lateral Raises (3×15 @ YOUR PICK)

6 minutes

Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

13 minutes

Metcon

DB Front Raises (3×10 @ YOUR PICK)

6 minutes

Metcon (Time)

4 rounds for time of:

400m Run

200m Farmers Carry (53/35 per hand)
16 min timecap

Any unfinished reps = extra seconds on your time at the end of the timecap. Each 100m counts as 1 rep.