Recovery

CrossFit ATR – CrossFit

Warm-up

400m Run

Perfect Lunge –>

Walking Toe Touches <--
20 Hollow Rocks

20 Wipers

3 Sided Plank (:30/side)

20 Banded Ext Rot (low)

Dot Drills (2 sets of 6 reps/leg) Hourglass drill

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap:

200m D-Ball Carry (40/30)

15 Calorie Row

10 Calorie Assault Bike

Mobility

12 Minutes: Hips and Quad Smashing and Stretching

12 Minutes: Pec and Shoulder Smashing and Stretching