Recovery Day

CrossFit ATR – CrossFit Warm-up Monster walk (forward reverse lateral) Perfect lunge Ladder drills: (2x each) 1 foot each box 2 feet each box 2 feet each box lateral Single leg in/out Carioca Icky Shuffle River dance Metcon Metcon (Time) 12 Minute Amrap: 200m...

Recovery

CrossFit ATR North – CrossFit Warm-up Monster walk (forward reverse lateral) Perfect lunge Ladder drills: (2x each) 1 foot each box 2 feet each box 2 feet each box lateral Single leg in/out Carioca Icky Shuffle River dance Metcon 12 Minute Metcon: 10 Cal Row 15...

Bench Press 1RM

CrossFit ATR, CrossFit ATR North – CrossFit Warm-up 20 Banded T’s and Low External Rotations (per side) 5 Double Pushup Inchworms 15 Scap Pushups 15 Pushups Walking Lunges —> 10 Scorpions Accumulate 1:00 in Hollow Body Hold Bench Press (Build to a...

Pullup 1RM and shuttle sprints

CrossFit ATR, CrossFit ATR North – CrossFit Warm-up 250m Row 10 Scap Pushups 10 Scap Pullups 15 Band Pull Aparts 15 Banded T’s and Low External Rotations (per side) Accumulate 0:30 in a Hanging L-Sit 10 PVC Passes :30 Pec Stretch /side Skill Development...