CrossFit – Thu, Oct 13

Oct 13, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

– 2:00 Machine of Choice

– 12E Alternating Toe Touch in Plank

– 10E Alternating Scorpion

– 8 T-Push-Up

– 6E Samson Lunge w/Lateral Flexion

– :20 Hollow Hold

– :20 Back Extension Hold (Superman)

Strength/Skill: Gymnastics Foundations (Hangs, Holds, Inversions, Supports) (Checkmark)

12:00 Alternating EMOM:

Minute 1: :10 Chin Over Bar Hold + :30 Bar Hang

Minute 2: :40 Wall Walk to Wall Facing HS Hold

Minute 3: :40 Hollow Hold

Minute 4: :20 Ring Support to :20 Bottom of Ring Dip Hold

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP (25:00-45:00)

– 10 Burpees to a Plate (25/15)

– 15 Russian Twists w/Plate (25/15)

– 20 Alternating Lunges w/Plate (25/15)

Cooldown

Minute 1: :20E Couch

Minute 2: :20E Pigeon

Minute 3: :45 Seated Forward Fold