CrossFit ATR, CrossFit ATR North – CrossFit
10/10 Palloff Press Reverse Lunges*
5 PVC Passes
50’ Banded Lateral Steps
:30 Side Planks
*while holding a Palloff press at extension and bracing slowly complete 10 alternating reverse lunges while maintaining a perfect Palloff position per side.
Wall balls (20/14)(10’/9’)
Ski Erg Calories
2x Hollow Rocks
14 Minute Cap
4 Rounds: (3:00 working | 1:00 Rest)
120m Shuttle Sprint
Max Calories Assault Bike
*Goal is to complete over 100/80 Calories over all 4 Rounds. Every Calories short atvthe end of the 4 Rounds is owed in burpees to a 1’ target completed immediately after the end of the last round.
Shuttle Sprint (20m-20m-40m-40m)
10 Minute Full Body Yoga Mobility Flow with emphasis on tight hips and shoulders . We are due for a good stretch session!