CrossFit ATR – CrossFit

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Warm-Up

2 Rounds:

50 ft Banded Lateral Steps

6 Pace Perfect Lunge w/ Rotation

10 GHD Hip Ext w/ 5 second hold at top

10 Scap Pullups

20 Cobras (2.5 Lbs)

10 Cuban Presses (light)

1:00 Couch Stretch (per side)

Skill Development

** Review and Drill KBS & KB Cleans**

Metcon

chippin (Time)

For time:

100 Russian KBS (62/35)

75 DB Push Presses (35/20)

50 GHD Sit-ups

25 Calorie Bike
Pick a weight you can cycle the bell in sets of 15+, presses in sets of 10+, GHD Sit-ups in sets of 10+

Mobility

Foam Roll: Quads, T-spine, Lats

Stretch: Lats + Couch Stretch