CrossFit ATR, CrossFit ATR North – CrossFit

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2 Rounds:

400m Run

600m Row

.5 Mile Bike

50′ Perfect Lunge

50′ Toy Soldiers

50′ Reverse Walking Toe Touches

1:00 Couch Stretch (per Side)

1:00 Pigeon Stretch (Per Side)

1:00 Hamstring Stretch (per side) (Use the Rig to keep one leg up and the other leg on the floor)(use pelvic tilts to increase stretch)

Metcon (No Measure)

4 Rounds:

5 Calorie Ski Erg

100′ Single Arm Front Rack KB Carry(AHAP)(50′ per side)

5 Russian Twists (Not Weighted or lightweight w/ speed)

Rest 2:00

3 Rounds:

5 Burpee Box Jump Overs (24/20)

100′ Banded Lateral Steps (50′ per side)

:50 Side Planks (:50 per side)

Rest 2:00

2 Rounds:

5 Palloff Presses (Slow w/ 5 Second hold at extension)(per side)

100′ Waiters Walk (50′ Per side)

50 Single Arm DB Rows (25 per side)
This is not for time and we are not tracking heaviest load. This is meant to be a full body recovery day with needed stretching.


The remaining time will be guided stretching. Quads, Hamstrings and Shoulders