Long Metcon

Oct 11, 2021 | WOD

CrossFit ATR – Megan Trezza

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Warm-up

Shoulder Therapy:

https://www.bing.com/videos/search?mid=B3B290647FF447205772B3B290647FF447205772&q=t+y+w+exercise+on+bench&view=detail&form=IDPWLC

4 Rounds: T ,Y, W (10 Reps each)(you can use very light weights as well (<5 lbs)
(Rest 1:00)

Metcon

Metcon (Time)

5 Rounds of:

10 Pull-ups

20 Push-ups

30 Air Squats

Rest

2:00

Metcon

Metcon (Time)

5 Rounds of:

10 Dumbbell Push Presses (20-25lbs)

20 Bench Jump Overs

30 Bicycle Sit-ups

Rest

2:00

Metcon (Time)

3 Rounds of:

20 Hollow Rocks

:20 Side Planks

5 D-ball Slams (20-30lbs)