Front Squat + Bike/Pull-up/Front Squat

Dec 23, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 Inchworms

10 Air Squats

10 Duck Walk Steps

15 GHD Hip Extensions

20 Banded Face Pulls

20 Banded Pull Aparts

10 Banded (bands on post) Front Squats

10 High Five Squats

2 min ‘KB on knee’ Ankle Mobility

1 min Deadhang Hold

Strength

Front Squat (Build to a 1RM)

20 minutes

Metcon

Metcon (Time)

For Time:

0.5 Mile Bike, 10 Strict Pull-Ups, 2 Front Squats

0.5 Mile Bike, 10 Strict Pull-Ups, 4 Front Squats

0.5 Mile Bike, 10 Strict Pull-Ups, 6 Front Squats

0.5 Mile Bike, 10 Strict Pull-Ups, 8 Front Squats

0.5 Mile Bike, 10 Strict Pull-Ups, 10 Front Squats

Rx: 135/95

Rx+: 165/115
20 min timecap

Yes, front squats are from the floor.

Mobility

2 min Foam Roll Quads

1 min Banded Lat Stretch / side

2 min Foam Roll T-Spine

1 min Foam Roll Lat / side