Independence Day WOD

Jul 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

20 Banded Face Pulls

5 Double Push-up Burpees

20 Banded Pull Aparts

1:00 Couch Stretch / leg

20 Banded DB Glute Bridges

10 GHD Hip Extensions

Strength

Bench Press

Build to a heavy 4-rep

12 minutes

Metcon

Independence Day (Time)

7 Rounds for time of:

4 Bench Press (Rx: 205/125, 245/145 lb)

17 GHD Hip Extension

Cash Out: 76 Calorie Row
Scale so that 4 Bench Press can be done unbroken for a few rounds to start.