Veterans Day {Strength Season Week 4}

Nov 11, 2019 | WOD

CrossFit ATR – CrossFit

Normal schedule today.

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Metcon

Metcon (Calories)

Reverse Tabata (0:10/0:20 x 8 sets) of:

Calorie Bike

Accessory Work

Metcon (No Measure)

Tabata GHD Supine Holds (8 sets)

DB Lunges (2×10/leg)

To be done in up/down fashion on one side then the other.

Log in TOTAL weight, note in comments weight PER hand