Tanktop Tuesday

Dec 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Assault Bike

5 Double Push-up Inchworms

15 Wall Squats

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Banded Ext. Rotations w/ Press

10 Banded Thrusters

0:30 Hollow Hold

1:00 Handstand “Stuff”

Strength

Shoulder Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

15 minutes

Metcon

Metcon (Time)

5 Rounds for time of:

10 Hang Squat Cleans (135/95)

30 Push-ups
17 minute timecap