Bench and GHDs

Mar 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

:30 Single Unders

:30 Double Unders

:30 Hollow Rocks

20 Ext Rot Low

20 Pushups

10 Cossack Squats

10 GHD Situps

10 GHD Hip Ext

Banded Monster Walk + Lateral Steps

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

Strength

Bench Press (15 Minutes to a heavy 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

15 Bar Dips

12 GHD Sit-ups

9 x 10 Meter Shuttle Sprints

30 Cal Ski Erg (Time)

30 Cal Ski Erg
Post Metcon