CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Run 400
Perfect Lunge –>
Inchworm <--
10 Scorpions
10 Wipers
3 Sided Plank (:30/ side)
15 Banded T, Y Ext (low)
10 PVC Passes
10 Minutes of Guided Mobility (Coaches choice depending on the need of the class)
Single Arm Dumbbell Rows (4 Sets: 10 Reps per arm)
4 Rounds (increasing in weight):
10 DB Rows (per arm)
10 Single Arm Presses (per arm)
10 Lateral Ball Tosses
Metcon (Time)
3 Rounds:
400m Run
25 GHD Situps
25 Hand Release Pushups
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