Bench

Oct 21, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

20 Band Pull Aparts

10 GHD Sit-ups

5 Double Pushup inchworms

10 Bent over Reverse Flies (light)

Weightlifting

Bench Press (5 x 10 @ 50-60% of 1 RM)

Details:

Same load over all 5 sets. Rest 2:00 between sets

Metcon

EMOM : Metcon (AMRAP – Rounds and Reps)

EMOM For as Long as Possible:

Minute 1:

3 Pull-Ups

2 Push-ups

Minute 2:

3 Pull-Ups

4 Push-ups

Minute 3:

3 Pull-Ups

6 Push-ups

Continue with this pattern, adding 2 reps to the push-ups every round until the prescribed work cannot be completed in 1 minute.
(15 Minute Cap)