The Collective

Dec 15, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Bear Complex (Every 1:40 x 8)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Run

1 Bear Complex (135/95)

Mobility

2:00 Foam Roll T-Spine

2:00 Doorway Pec Stretch