Strength and Stretching

Jan 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Core and Stability:

2 Rounds:

3 Sided Plank (:30 per side)

20 Wipers

10 Cobras (5lb/2.5)

Banded Monster Walk

10 Palloff Presses (per side)

Tempo Bench (Tempo: 31×0)

9-15-21 of:

Tempo Bench and Ring Rows

*Make sure the bench is a weight you can open the round of 9 unbroken.

Mobility

The remainder of the class is based on individual mobility needs. Please come to class and discuss what you are dealing with so coaches can build you some custom mobility exercises!