Week 9 – 1RM Day

Dec 20, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 Triple Push-up Inchworms

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

Strength

Back Squat (Build to a 1RM)

25 minutes

If a new 1RM is not established, aim to PR your 3RM or 5RM.

Bench Press (Build to a 1RM)

20 minutes

If a new 1RM is not established, aim to PR your 3RM or 5RM.

Mobility

Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Pigeon Stretch / side

1 min Couch Stretch / side

1 min Foam Roll T-Spine

1 min Doorway (Pec) Stretch / side

1 min Deadhang Hold