Strength on a Thursday?

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Row 25 Calories

Bike 25 Calories

Perfect Lunge ->

20 Wipers

20 Cobras (5/2.5lb)

10 Scorpions

10 Push-ups

10 RKBS

Foam Roll (T-spine & Quads)

Weightlifting

DB Bench Press (As Heavy As Possible Maintaining unbroken sets)

10-9-8-7-6-5-4-3-2-1:

DB Bench and RKBS

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10:

Odd Minutes: 200m Run

Even Minutes: 3 Sided Plank (:20 per side)

Mobility

10 Minutes Coaches choice depending on the class needs.