2019 CF Games Workout #2 (kind of)

Aug 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

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Warm-up

1:00 Assault Bike

10 Pace perfect lunge w/ Rotation

10 High Five Squats

10 Cossack Squats

2 Rounds of:

5 Pvc Passes

0:20 Hanging L-Hold

15 Banded Face Pulls

2 Rounds of:

10 KB Strict Presses (2 KB’s)

10 KB Squats (2 KB’s)

Handstand Walk Review + Pregressions

Strength

Back Squat (4-1-x-1 Tempo)

3-3-3-3-3

15 minutes

Metcon

Metcon (Time)

Rx:

800m Row

55 DB Shoulder-to-overhead (40/25)

2 minutes in Handstand Hold

Rx+:

800m Row

55 KB Jerks (53/35)

20m Handstand Walk

Mobility

2 minutes Foam Roll Quads

1-minute Foam Roll Lats / side

2 minutes Foam Roll T-Spine

2 minutes Banded Hip Flexor / Couch Stretch / side