“Feel My Muscles” Friday!

Sep 27, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (w/ 0:03 Hold at top)

50 ft. Bear Crawl

50 ft. Reverse Bear Crawl

5 Double Push-up Inchworms

20 GHD Hip Extensions

15 Banded Hips to Overhead

5 Big Kips

Strength

DB Bench Press

10-10-10-8-8:

DB Beach Press (increasing)

DB Bent Over Rows

15 minutes

Metcon

Metcon (Time)

5 Rounds of:

10 Bench Press (155/85)

10/10 KB Suitcase Deadlifts (71/53)

20/16 Calorie Row

19:00 time cap
Choose weights (for bench and deadlift) that you can perform unbroken reps on most, if not all rounds.

Finisher

Metcon (Time)

30 Strict Pull-ups for Time

*10 DB Curls every break

Rx: 25/15

Rx+: 30/20
Scale so that you can start this off with a relatively hard set of 10 reps in row. You shouldn’t break more than 5 times for this.