Deads and swings

Oct 27, 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)

:20 Side Planks

4 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 (20 Minutes (details Below))

14 Minutes to a heavy Double. Then, 2 additional sets of 2 at the same load.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

15 Russian KBS (53/35lbs) (RX+ 70/53lbs+)

15 Push-ups