Bench + Row/Dips/K2E

Jun 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 PVC GHD Hip Extensions

20 Banded Face Pulls

10 Honest Push-ups

5 Wall Walks

Accumulate 1-minute in Hollow Hold

Skill Development

Review on Dips and Ring Support

Strength

DB Bench Press (Build to a heavy 8)

13 minutes

Metcon

Metcon (Time)

15-minute AMRAP of:

250m Row

15 Ring Dips

15 Knee-to-Elbows
If you are unable to stabilize on the rings without banded support make sure to use the matador bars for dips.

Progressions: Ring Dips -> Bar Dips -> Banded Bar Dips -> if you are using more than 1 band on the bars then scale to 25 Push-ups

Stretching

2 minutes of Pancake Split on Wall (laying down)

2 minutes of T-Spine Foam Rolling

2 Minutes Pec Stretch