CrossFit ATR – CrossFit
2016 CrossFit Open begins tomorrow!
ATR Warm-Up (No Measure)
Run 400
20 Reps of Each:
Banded Lateral Steps (10L/10R)
Banded Air Squats
Cobras
Scorpions
Band Pull Aparts
Scap Pull-Ups
Lateral MedBall Tosses (20/14/10lbs)(20 Each Side Alternating Every 10 Reps)
Russian KettleBell Swings (10-10-10-10-10)
Superset with:
10 Supine Rows
Metcon (AMRAP – Reps)
4 Rounds: (:90 sec work | :60 Sec Rest)
Run 200 Meters
Max Reps Dumbbell Clean and Jerk (40/25)
Mobility
With extra time:
Mobility for 2016 Open (Quads, TFL, Shoulders)
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