Dips and GHR’s

Oct 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

3 Rounds:

20 Calories (Row, Bike or Erg)

10 Pushup w/ Rotations

10 Banded Presses

20 Cobras

20 Banded Good mornings

Glute-Ham Raises (6-6-6)

Glute ham Raises can be done with a band or PVC for assistance if needed. Scale do 15 Hip Extensions if GHR is not an option.

Metcon (Time)

4 Rounds:

15 Ring Dips

15 American KBS (53/35)

25 Yard Lunge with KB (Same KB as Swings)

600m Run

Mobility

MUST BE COMPLETED:

2 Rounds (:90 per side):

Pigeon Stretch

Couch Stretch

Pec Stretch