What will 20.4 be?

Oct 31, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

1 Round:

50 ft Banded Lateral Steps

30 Banded Glute Bridges

15 GHD Hip Extensions

2 Rounds:

30 Hollow Rocks

:30 Side Planks

15 Palloff Presses (per side)

1 Round:

50 ft Banded Lateral Steps

30 Banded Glute Bridges

15 GHD Hip Extensions

Skill Development

Russian KettleBell Swings (10 x 10 )

Warm up to a working weight then complete 10 sets of 10 at the same weight. Rest :30 – :45 between sets

Metcon

Metcon (AMRAP – Rounds)

3 Round EMOM

Minute 1: 20 GHD Sit-ups

Minute 2: 15/12 Calorie Row

Minute 3: 10 Handstand Shoulder Touches (Rx+: 25 ft. Handstand Walk)

Minute 4: 15/12 Calorie Bike

Minute 5: 10 DB Push Press (40/30lbs)

Mobility

10 Mandatory minute of mobility!

2:00 Couch stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 Calf Stretch (per side)

2:00 Pec Stretch on Foam Roller (2.5lbs)