CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Banded Walking Circuit
Perfect Lunge ->
Walking Toe Touches <-
10 Wipers
15 Hollow Rocks
20 Cobras (5/2.5)
25 Double Unders
20 Cobras (5/2.5)
15 Hollow Rocks
10 Wipers
2:00 Pec Stretch (per side)
2:00 Quad Stretch (per side)
Metcon
Metcon (4 Rounds for reps)
5 Rounds: (:40 on | :20 Off)
Double Unders
Calorie Row
Ring Rows
200m Run
Complete each movement for 5 rounds. Rest :90 between each movement. Tracking total reps per movement.
Mobility
Spend the remaining time working on personal mobility needs with the coach. Shoulder mobility issues? Hip mobility issues? Let’s work on it!
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