Strength and Conditioning

Feb 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

400m Run

Walking Toe Touches

Perfect Lunge

10 Cossack Squats

20 Ext Rot Low

20 Band Pull Aparts

Into:

3 Rounds:

Banded Lateral Steps (down and back)

20 Wipers

20 Cobras (5/2.5)

Barbell Row (8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

4 Rounds: (:30 on | :30 off)

Assault Bike Calories

Hollow Rocks

100m Shuttle Sprint (25m x 4)

Side Plank Right Side

Side Plank Left Side

Rest 1 Minute

*Complete each movement once then rest the 6th minute.

If you do not complete the sprint in time or the side planks without breaking the whole round counts as a score of 0.