Recovery and Skill

Mar 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2x:

Banded Lateral steps

Banded Monster Walk

10 Dot Drill (side to side)( 10 Per leg)

5 Dot Drills (figure 8)(5 per leg)

1x:

Row 800m

Perfect Lunge ->

20 Wipers

3 Sided Plank

Walking Toe Touches ->

20 Palloff Press (Per side)

20 Banded Ext Rot Low

20 Band Pull Aparts

20 Cobras (5/2.5)

800m Run

Skill Development

4 Minute AMRAP:

30 Double Unders

10 Thrusters (75/45)

REST 4:00

4 Minute AMRAP:

5 Muscle Ups or C2B Pull-ups

50’ OH DB Lunge (30/15)

Mobility

Remaining time will be spent working on Hip Mobility and Front Rack Mobility!