Week 7 – Recovery Day

Dec 4, 2019 | WOD

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

9 min AMRAP:

10 Banded Ext. Rotations (Low)(per side)

10 Banded Squats

8/8 Dumbbell Rows

DB Rows (heaviest set of 8)

tracking heaviest set of 8 DB Rows from warm-up

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

Metcon

The Wifey (Deuce) (Time)

25-20-15-10-5 Calorie Row + GHD Situps
(14 Minute Cap)

Scale for GHD Sit-ups:

50-40-30-20-10 Butterfly Sit-ups

This is a lot of GHD Sit-ups!!!

If you are newer to GHD Sit-ups do not complete all 75!

If you start to fail or struggle to keep in bigger sets trhan 5 stop and move on to Butterfly Sit-ups.

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)