Some new movements

Jul 10, 2020 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

100 ft. Walking Lunge

10 Toy Soldiers

2 Rounds of:

10 GHD Hip Extensions

10 Wipers

10 Banded Glute Bridges (pause at top)

Strength

RDL

Romanian Deadlifts
5-5-5-5-5

50-60-70-80-90% of your Clean

13 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Box Jumps (30/24)

10 KB Clean Burpees (44/26)

100m Run
KB Clean Burpee = Push-up on the KBs, stand, clean the two KBs to the front rack

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg