Important Skill Development Day

Sep 1, 2021 | WOD

CrossFit ATR – Megan Trezza

View Public Whiteboard

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Front Squat (15 Minutes to a heavy Single)

Metcon

Metcon (Time)

For TIme:

1000 Meter Run

70 Air Squats

50 Dumbbell Arnolds Press (10-15lbs)

30 Bench Jump Overs
Details:

Arnolds presses shouldnt be easy. A weight you can complete around 6-8 per set