Leg Day

Sep 25, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

15 GHD Hip Extensions

10 Toy Soldiers

10 Cossack Squats

15 Banded Air Squats

10 Wipers

10 Scorpions

2 Rounds:

10 Single Arm KB Row

10 Single Arm KB Squats

3 minutes ‘KB on Knee’ Ankle Mobility (1:30 / side)

Strength

Back Squat (Heavy Triple)

15 minutes to build to a Heavy Triple

Back Squat (3×3)

E2MOM x 3: 3 @ 90% of Heavy Triple

Metcon

Metcon (Time)

100 Wall Balls (20/14 to 10/9 ft.)

*100m Run every break
12 minute timecap

Coaches will determine what a break is

AKA

Don’t get clever, get moving!

Finisher

Metcon (AMRAP – Reps)

2 minute AMRAP of:

Double Unders

Stretching

Metcon (No Measure)

2 minutes Seated Glute Stretch (playboy) / side

1 minute Hamstring Stretch / side

1 minute Calf Stretch / side

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side