CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 GHD Hip Extensions w/ 0:05 HOLD at top each rep
10 Cossack Squats
10 Reverse Walking Toe Touches
20 Cobras (2.5lbs)
3 Rounds:
50ft Single Arm KB Front Rack Lunge (Per side)
10 DB Push Presses (two dumbells) (per side)
Strength
Back Rack Lunge
4 (2 reps per leg) Every 1:30 x 8
Increasing weight throughout
Metcon
Metcon (Time)
5 Rounds of:
10 Alt. DB Snatch (50/35)
200m SPRINT
2-minute rest
Each round should be max effort! Make sure you are all sprinting and using a DB that is light enough for you to move fast and unbroken.
Stretching
1 minute Hamstring Stretch / side
1 minute Banded (on post) Couch Stretch / side
1 minute Laying Pancake Split on wall
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