Bench

CrossFit ATR – CrossFit

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Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Bench Press (18 Minutes to a heavy Double)

Metcon

Metcon (Time)

3 Rounds:

50 Double Unders

25 Bar Dips (RX+ Ring Dips)

50 Hollow Rocks

Mobility

2:00 LAX Ball Pec Smash (per side)

2:00 Doorway Pec stretch