CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12 Minute amrap:

400m Run

50’ bear craw (band around wrists)*

15 Cobras (2.5lbs)

10 Wipers (Per side)

10 Scorpions

*Use the same band you would use to do banded sqauts. Make sure to keep you hands shoulder width and your knees just above the floor as you bear crawl.

Rest 2:00

10 Minutes of: Foam Roll Quads, Lats & T-Spine

:90 seconds of: Couch Stretch (Per side)

& Pigeon Stretch (Per side)

Metcon (AMRAP – Rounds and Reps)

18 Minute Amrap:

Open: Evolution Mile

With the remaining time complete as many rounds as possible of:

30 Pushups

20/15 Cal Bike or Ski Erg

10 Box Jumps (24/20)