Thruster + GHD Sit-ups/Thrusters/BarMU

Sep 30, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 x 0:20 Front Plank Inchworms

15 GHD Hip Extensions

10 High Five Squats

15 Air Squats

15 Banded Ext. Rotations w/ Press

15 Banded Face Pulls

10 Single-Arm KB Front Squats / side

5 Big Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Thruster (from rack)

1 EMOM x 8

Building up in weight throughout

Metcon

Metcon (3 Rounds for time)

Rx:

Every 7 minutes x 3

20 GHD Sit-ups

15 Thrusters (95/65, from floor)

10 Strict Pull-ups

Rx+:

Every 7 minutes x 3

21 GHD Sit-ups

15 Thrusters (115/75, from floor)

9 Bar Muscle-ups

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 Single-arm Kneeling KB Bottoms Up Presses / side

10 Banded Low Ext. Rotations + 0:05 Hold / side

15 Banded Face Pulls