Sweat Session!

Mar 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m run

10 Scap Pull Ups

15 Ext Rot w/Press

20 Band Pull Aparts

Then,

2 Rounds

10 KBS 54/35

15 Banded Squats

15 Sit ups

Then,

1:00 Perfect Lunge /Leg

Metcon (Calories)

21 minute AMRAP of:

Assault Bike Calories
Biking for calories, however at the 0/3/6/9/12/15/18 minute marks you will perform,

8 burpees

8 kettlebell swings 53/35

Mobility

3:00 foam rolling legs, quads, hamstrings, etc

Couch Stretch 2-3:00 per side

Calf Stretch 1:30 per side