Bench + Run/Wall Ball/BJO

Feb 20, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

50 ft Banded Lateral steps / side

2 Rounds of:

10 DB Cuban Presses

10 MB Russian Twists / side

10 Cossack Squats

Lateral Lunge Progressions together:

10 Alternating Bodyweight Lateral Squats (Think cossack squats but feet stay in contact with the floor)

10 Alternating Kettlebell Lateral Squats

10 Alternating Bodyweight Lateral Lunges (feet move back to a standing position after each lateral squat)

10 Alternating Kettlebell Lateral Lunges

If Possible**

10 Alternating Empty Barbell Lateral Lunges

Strength

Barbell Lateral Lunge (5-5-5-5-5 )

(15 Minutes)

5 Reps per side alternating every rep

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

100m Run

10 Wall Balls (20/14 to 10/9 ft.)

15 Russian Twists /side (25/15lb plate)

10 Box Jump Overs (24″/20″)