Deads

Sep 8, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)

20 Banded Lateral Steps

10 Banded Squats

15 Banded Glute Bridges (pause @ Top)

:30 Side Planks

10 Cossack Squats

1 Round:

1:00 Couch Stretch (per side)

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

Strength

Deadlift (15 Minute to a Heavy Single)

Metcon

Metcon (Time)

For TIme:

140ft DB Walking Lunge (70ft-70ft)(2 DB’s @ 50/25lbs)(RX+ 60/35lbs)

40 Push-ups

100ft DB Walking Lunge (50ft-50ft)

30 Push-ups

60ft DB Walking Lunge (30ft-30ft)

20 Push-ups