Shoulder Press + Bupree/Row/Bike/HSPU

Mar 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Hanging Hollow Hold

0:30 Hollow Hold

10 High Five Squats

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

10 PVC Passes

15 Banded (wrists) Hip to Overheads

1:00 Handstand Progressions

Strength

Shoulder Press (3 EMOM x 10)

Building up in weight the first 5 minutes, same weight last 5 minutes

Metcon

Metcon (Time)

20 Barbell-Facing Burpees

…

15-10-5 (Females 12-8-4)

Row Cals and Assault Bike Cals

…

25 Handstand Push-ups

…

15-10-5 (Females 12-8-4)

Row Cals and Assault Bike Cals

…

20 Barbell-Facing Burpees
* NO REST (go directly from one segment to the next)

20-minute timecap