Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Monster walk (x2)

Inchworm ——>

Perfect Lunge <——
20 Banded External Rot

20 Band Pull Aparts

400M Run

3 Rounds:

15 Banded Wood Choppers (Per side)

15 Weighted Cobras (5/2.5lb)

1 Dot Drill Circuit

(10 side to side + 5 hourglass Per side)

Metcon (Time)

5 Rounds:

10 Alt. Dumbbell Snatches (60/35)

15 Cross Touches

200m Run

Mobility

Foam Roll Quads (2:00 Per side)

Foam Roll Lats and T-spine (1:00 per)

Banded Quad Stretch (1:00 Per side)

Pigeon Stretch (1:00 per side)