Swings Squats and Stretching

Dec 28, 2017 | WOD

CrossFit ATR North – CrossFit

Mobility

Monster walk (forward reverse lateral)

Walking Toe touches —>

Perfect Lunge <—
20 Wipers

10 Scorpions

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 (AMRAP – Rounds and Reps)

12 Minute Amrap:

15 Russian KBS (AHAP)

200m Run

30 Single Arm KB Squats (AHAP)*

400m Run

*You mush switch arms every 5 Reps
Use a different Kettlebell weight for the swings and squats

Pick a weight that is challenging but you can stay unbroken with on the swings.

Mobility

15 Minutes:

Pec and Shoulder Mobility