Recovery

Jan 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Perfect Lunge

Walking Toe Touches

10 PVC Passes

PVC OHL

10 PVC OHS

20 Wipers

3 Sided Plank (:30 Per side)

20 Cobras (5/2.5lbs)

Empty Barbell drilling Snatch Pull + Full Snatch

Snatch Pull + Full Snatch (EMOM x 12 )

1 Snatch Pull + 1 Full Snatch
Work on efficiency and speed.

Metcon (Time)

21-15-9:

Toes 2 Bar

Assault Bike Calories

*Every time you break on the T2B complete a 200m Run before continuing.
10 Minute Cap

Mobility

Shoulder and Quad Mobility