CrossFit ATR, CrossFit ATR North – CrossFit
Banded Monster Walk + Lat Steps (50’ each direction)
Side Plank (:30 Per side)
20 Banded Glute Bridges
20 Cobras (2.5lbs)
1 Squat Clean + 2 S2OH + 3 Back Squats (Every 90 seconds x 6 )
Every 90 Seconds (x 6) building in weight each round
Use this time to work on Barbell Cycling and efficiency vs building to a very heavy load.
The barbell should cycle smoothly from one movement to the next.
4 Rounds of: (3:00 on | 1:00 rest)
20 Wall Balls (20/14)(11/10)
15/10 Cal Assault Bike
With Remaining time AMRAP Calories on the Rower.
Tracking total calories on Rower over all 4 Rounds
Rx+ 30/20lb Wall Balls
:90 Per Side: