Core and Cardio

CrossFit ATR – CrossFit

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Core Challenge (Time)

4 Rounds:

20 Hollow Rocks

10 Side Tuck-ups (Per side)

10 Wipers

20 Second Hollow Hold

Metcon (Time)

5 Miles For Time

Split the workload between running, biking, rowing or the ski erg as you see fit.

RX+ if you complete at least a mile in each of the four options above.
Track your distances for each in comments

Mobility

Foam Roll Session (2 minutes each)

Quads + Lats + T-Spine

1:00 Couch Stretch (per side)

2:00 PVC Lat Stretch