Week 9 – Recovery Day

Dec 18, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

8 min TIMECAP:

1 minute Wall Sit

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

Metcon

The Wifey (Time)

250m Row

50 Situps

250m Row

40 Situps

250m Row

30 Situps

250m Row

20 Situps

250m Row

10 Situps

250m Row

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)