Back Building

Dec 16, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

800m Run

Accessory Work

Metcon (Weight)

4 Rounds:

4 Strict Toes to Bar

8/8 Dumbbell Rows (increasing)

12 GHD Hip Extension
tracking heaviest DB Row

Scale Strict T2B with Hanging Leg Raises

Strength

Weighted Pull-ups ((details below))

Details:

10 Minutes to a heavy 5 Rep weighted pull-ups.

Then, over the next 5 Minutes, you will get 3 attempts at a 1 RM Weighted Pullup.

Metcon

Metcon (Time)

For Time:

30 Box Jump Overs (30/24″)

15 Chest to Bar Pull-ups

30 Alternating DB Ground to Overhead (70/35lbs)

15 Chest to Bar Pull-ups

30 Burpees

Mobility

Foam Roll Lats (2 min per side)

Banded Lat Stretch (1 min per side)