CrossFit ATR – CrossFit
Happy Birthday Adam!!
Adams Bday Warmup:
25 GHD Sit-ups
Bench Press ((21 Minutes) Details below)
13 Minutes to a heavy double then 3 x 2 @ that same load. Total of 4 sets of 2 @ the same load.
For time, 21-15-9 reps of:
Alternating Dumbell Snatches (50/30lbs) RX+ (70/40lbs)
Burpees to a 1′ Target
Scale GHD Sit-ups to (2x) Two count Bicycle Sit-ups
Banded Tricep Extensions (2-3 Sets of Max Reps (rest as needed))
The key for a huge pump
If we have any remaining time, complete as many sets of max banded tricep extensions.