CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

Banded Lateral Steps

3 Sided Plank (:30 Per)

20 Cobras (2.5)

15 Wipers

10 Palloff Presses

5 (figure 8’s per side using the dots)

Metcon (Time)

4 Rounds:

100m Farmers Walk (70/40)

40 Double Unders

20 Alternating Dball Lateral Slams (30/25)

10 Box Jumps (30/24)

Mobility

1:00 Per:

Pec Stretch

Banded Trap Stretch

Pigeon Stretch

Couch Stretch

PVC Lat Stretch