Week 5 – Recovery Day

Nov 20, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

8 min TIMECAP:

1 minute Hollow Hold

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Air Squats

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press

Strength

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

8 minutes

Weighted Pull-ups (5×3 @ Your Pick)

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

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Pigeon Stretch / side

2 min Foam Roll Quads

1 min Pec Stretch on Foam Roller (5s each hand)