Front Squat + Thrusters/Running

Jun 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

1:00 Front Plank

15 GHD Hip Extensions

0:30 GHD Supine Hold (Face up!)

20 Banded Squats

10 Banded Low Ext. Rotations / side

1:00 Handstand Progressions

Empty Bar Work:

5 Front Squats

5 Shoulder Presses

5 Thrusters

Strength

Front Squat (1 Every 1:15 x 10)

Increasing weight throughout

Metcon

Metcon (Time)

21 Thrusters (95/65)

400m Run

15 Thrusters (115/75)

400m Run

9 Thrusters (135/95)

*all thrusters from the rack
10 minute timecap

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg