Recovery Day

Oct 23, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

50ft Banded Lateral Steps (each direction)

10 Cossack Squats

10 Hi 5 Squats

200m Run

10/10 Single Arm KB Squats

2 Rounds:

10/10 DB Rows

10/10 Single Arm DB Presses

5 Pull-ups

Strength

Back Squat (2×5 @ 80% of Monday’s weight)

12 minutes

Weighted Pull-ups (5×3 @ Your Pick)

Percentages for weighted pull-ups can’t be done. Use a weight a step or two down from last week’s 5RM.

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.

12 minutes

Shoulder Press (3×5 @ Your Pick)

12 minutes

Metcon

Hadouken (Time)

3 Rounds of:

10-8-6-4-2

Pull-ups

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

2 minute rests between rounds

Accessory Work

Barbell GHD Hip Extensions (3×10 @ Your Pick)