Butt Stuff, Skin the Cats, Run/BJO/KBS

Dec 12, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

50 ft. Banded Monster Walk

50 ft. Banded Reverse Monster Walk

50 ft. Banded Lateral Steps / side

0:30 Single Leg Glute Bridge Hold / side

THEN

0:30 Deadhang Hold

15 GHD Hip Extensions

25 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 Strict Toes-to-bar (kip if needed)

1 min Doorway (Pec Stretch) / side

Gymnastics

Skin the Cat

Dead Hang from rings, rotate entire body around while still hanging on to the rings
12 minutes

Metcon

Metcon (Time)

3 Rounds of:

400m Run

12 Burpee Box Jump Overs (24/20)

15 KBS (53/35)

Mobility

Remainder of class spent on needs of the class at hand. Let coach know what you need and how you feel!