CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

40/30 Cal Bike

Perfect Lunge ->

5 Inchworms

Perfect Lunge <- 2 Rounds:
Banded lateral Steps

20 Wipers

20 Cobras

10 Scorpions

Metcon

Metcon (Time)

3 Rounds:

10 Single Arm KBS (53/35) (Right Arm)

10 Kettlebell Cleans (53/35)(Right Arm)

10 Single Arm KBS (53/35) (Left Arm)

10 Kettlebell Cleans (53/35)(Left Arm)

10 Ring Rows
Rest 3 Minutes

Metcon (Time)

For time:

400m Run

Rest 1:00

800m Run

Rest 2:00

1 Mile Run

Mobility

Remaining time is to be spent on individual mobility needs.