Bench and Bike then Yoga

Aug 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

15 Band Pull Aparts

10 Ext Rot low (per side)

10 Push-up and Rotations

2 Rounds:

10 DB Rows (Medium to Heavy)

10 DB Strict Press (Light to Medium)

20 Hollow Rocks

Strength

Bench Press (3-3-3-3-3 (Build to 90%))

10 Minutes

Metcon

Metcon (Time)

1 Mile Bike

21 Bench Press (45% of 1 RM)

21 Ring Rows

.8 Mile Bike

15 Bench Press (55% of 1 RM)

15 Ring Rows

.6 Mile Bike

9 Bench Press (65% of 1 RM)

9 Ring Rows

.4 Mile Bike

6 Bench Press (75% of 1 RM)

6 Ring Rows

.2 Mile Bike

3 Bench Press (85% of 1 RM)

3 Ring Rows

Mobility

20 Minute Yoga Mobility + Foam Roller