Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

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

Once competed:

Perfect lunge —>

Reverse inchworm <—
10 scorpions

2x 10/10 palloff presses (slow and controlled)

Mobility

10 Minutes:

Glute and hamstrung smash and stretch

10 Minutes:

Peck and lat smash and stretch

1-Mile Run (Time)

Max Effort 1-Mile Run