Every 2:00 x 10

Sep 17, 2021 | WOD

CrossFit ATR – Megan Trezza

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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.

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 x 10 Rounds, complete:

5 Deadlifts (Your 70% on wodify)

11 Push-ups

5 Plate Jump overs (Stack bumper plates to 15+” and jump over it)
Score is 10 rounds if all are completed.

This should take around 1:15-1:40 seconds with a short rest between rounds.

Rest

Metcon (Weight)

4 Rounds (not for time):

12 Dumbbell Lunges (heavy)

12 Banded Tricep Extension (use pull-up band)

8 Empty Barbell Curls
Tracking heavies set of DB Lunges (Add both together for score)