Strength Accessories and a Metcon

Dec 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

600m Run

5 Inchworms

5 PVC Passes

10 GHD Hip Ext

20 Hollow Rocks

20 Air Squats

10 GHD Hip Extensions

15 Banded Low Ext. Rot

10 Cossack Squats

10 KBS (medium to heavy weight)

Strength

1 minute rests between all sets

Glute-Ham Raises (3×8)

L-Sit (3 x Max Effort)

Metcon

Metcon (Time)

3 Rounds for time of:

15 Kettlebell Swings, 70/53

10 Burpees

15 Ring Rows

Into:

2/1.5 Mile Assault Bike