CrossFit – Mon, Jan 1

Aug 8, 2022 | WOD

CrossFit ATR – Megan Trezza

1a.) STEADY: Before Class Hour

– LAX Ball: Trap/Pec/Rhomboids (Scap)

– Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)

– Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1.) READY: 1 Round (0:00-12:00)

 2:00 Row

– 15E Bird Dog

– 12E Single Arm KB RDL + High Pull (Light)

– 10 KB Goblet Kang Squat (Same KB)

3.) E.S.D:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

25# Double DB Squat Cleans and 20″ Burpee Box Jump (Use your bench to jump on and over)

4.) ADAPTATION: (57:00-60:00)

Minute 1: :45 Couch (R)

Minute 2: :45 Couch (L)

Minute 3: :45 Seal Pose OR Updog