Recovery

CrossFit ATR – CrossFit

Mobility

2 Minutes on each:

Softball/Lax Ball Hamstring

Lax Ball Glutes

Foam Roll Quads

Foam Roll T-Spine

Warm-up

Perfect Lunge

10 Cossack Squats

10 Inchworms

20 Wipers

Banded Walk (Forward and Lateral)

Metcon (Time)

For time:

Run 400m

-Rest 2 Minutes

Run 800m

– Rest 3 Minutes

Run 1600m

1-Mile Run (Time)

Max Effort 1-Mile Run
For tracking the 1600m run (aka one mile run) in metcon above.