Popeye

Oct 6, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

50 ft Banded Monster Walk + Lateral Steps

3 Sided Plank (1:00 per side)

50ft perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.

10 Pushup w/ Rotations

10 CHEST TO BAR Pullups (make adjustments or add support to keep these C2B)

Foam Roll (1:00 per)

Quads, T-spine, Lats

Review: American KBS

Popeye (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Chest to Bar Pull-ups

10 Wall Balls (20/14lbs)

15 Kettlebell Swings (53/35)

10 4-Count Flutter Kicks

5 Strict Bar Dips

Mobility

15 Minute Foam Roll Mobility Flow