Conditioning + Skill Work

Nov 10, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-Up

50 ft. Bear Crawl

5 Double Push-up Burpees

5 Inchworms

15 GHD Hip Extensions

10 Single-Arm RKBS / side

10 Banded Low Ext. Rotations / side

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

1-minute Handstand Progressions

Metcon

Metcon (Weight)

5x 4-minute Rounds of:

500/400m Row

5 Strict Handstand Push-ups

5 Power Cleans

–Building across the five rounds on the power clean to a 5-rep heavy–
Log in your heaviest round’s power clean

Metcon (No Measure)

4 Rounds (12 Total Minutes) of:

* Minutes 1+2 – Recovery Paced Bike

* Minute 3 – Handstand or Handstand Walk Practice