Lunge, BF Burpees Bike, DU

CrossFit ATR – CrossFit

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Warm-up

50 ft. Banded Lateral Steps / side

40 Banded Glute Bridges

30 Step Back Lunges

20 RKBS (moderate)

10 Toy Soldiers

5 Double Push-up Burpees

Strength

Front Rack Lunge (2 (1/leg) EMOM x 10)

Must step back for all lunges

Metcon

Metcon (Time)

For Time:

3-mile Assault Bike

40 Front Rack Lunges (135/95)

30 Bar Facing Burpees

200 Double Unders
20 minute timecap

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Hamstring Stretch / side

2 min Couch Stretch / side

1 min Seated Glute (Playboy) Stretch / side

THEN

2 min Lying Wishbone Split (on wall)

1 min Banded Lat Stretch / side