Really good core and glutes day

Feb 22, 2020 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Perfect Lunges w/ Rotation

2 Rounds of:

15 Cobras (5s/2.5s)

10 Pace Lunge

50 ft. Waiters Walk /side (moderate-heavy)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Rest

5 minutes

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Strict Knees to Elbows

20 DB Overhead Lunges (Left Arm)

10 Strict Knees to Elbows

20 DB Overhead Lunges (Right Arm)
Scaled option:

10 Hollow Rocks

10 DB Strict Press (right Arm)

20 DB Lunges (DB resting on R- Shoulder)

10 CrossTouches (per side)

10 DB Strict Press (ledt Arm)

20 DB Lunges (DB resting on L- Shoulder)

** This scale is a good challenge for everyone who has overhead ROM and/or issues with bracing.

Accessory Work

Metcon (No Measure)

4 Rounds:

10 Single Arm Lateral Raises / side (heavy)

15 Banded Glute Bridges