Saturday Slaughter

Sep 28, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

10 Banded Low Ext. Rotations / side (0:02 Hold at Top)

10 Palloff Presses from Squat / side

15 GHD Hip Extensions

10 KB Front Squats (light)

15 V-Ups

5 Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

20/16 Calorie Bike

10 Front Squats (155/105)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (135/95)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (95/65)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (75/55)

20 Toes-to-bar
Choose a front squat weight, that not only can you clean but also perform 10 unbroken reps on to start the workout. Scale T2B to a means which can be performed in 2 subsets or less to start.

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Butterfly Stretch

2 min Couch Stretch / side

1 min Lumbar Twist Stretch / side