Important Skill Development Day

CrossFit ATR – CrossFit

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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.

Skill Development

We will be spending a lot of time on Front Squat technique today!

In depth breakdown of the Front Squat. Proper front rack position, bracing, mobility requirements, proper movement pattern.

Strength

Front Squat (15 Minutes to a heavy Single)

Metcon

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups