friday fun

Oct 15, 2021 | WOD

CrossFit ATR – Megan Trezza

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Warm-up

2 Rounds:

20 Band Pull Aparts

20 Banded Lateral Steps

20 Banded Glute Bridges

10 Push-ups

5 Dips (slow reps + use support)

Metcon

Metcon (Time)

For tIme:

600m Run

40 Ab Mat Sit-ups

30 Russian KBS (44lbs)

20 Dips (bodyweight)

10 Burpees

Rest 2:00

50 Empty Barbell Strict Presses

Rest 2:00

10 Burpees

20 Dips (bodyweight)

30 Box Jumps (use bumper plates to 16″)

40 Alternating Barbell Step Ups (55-65lbs)(use bumper plates to 16″)

600m Run

Accessory Work

Banded Tricep Extensions (4 x max reps (between 8-14 Reps))

The key for a huge pump