Veteran’s Day / Start of Deload Week

Nov 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Perfect Lunge / leg

15 Wall Squats

15 GHD Hip Extensions

10 Goblet Squats (moderate)

15 Hollow Rocks

15 GHD Sit-ups

10 Scorpions

5 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

5 Back Squats (45/35)

Mobility

2:00 Couch Stretch / leg

Strength

Back Squat (8×2 every 1:30)

Increasing weight each set.

Back Squats will start from the floor.

Metcon

The Admiral (Time)

3 Rounds for Time

20 Burpee Pull-Ups

20 Front Squats (155/105 lb)

20 Box Jumps (24/20 in)
20 minute timecap

Scale so that you can start the first round unbroken. If you cannot perform unassisted pull-ups, scale to 20 burpees and then 20 jumping pull-ups.