Thrusters + Running

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Double Pushup Inchworms

10 Banded Low External Rotations

10 Banded External Rotations w/ Press

10 Palloff Presses/ side

1:00 Perfect Lunge/ leg

15 Banded Squats

1:00 of Handstand “Stuff”

10 DB Thrusters (moderate weight)

10 GHD Hip Extensions

Waiters Walk —> and <--- (HEAVY)
0:30 D-Ball Hold (HEAVY)

10 Thrusters (45/35)

Metcon (Time)

5 rounds for time of:

Run 400 meters

15 thrusters (95/65)
From the floor. Scale so that thrusters can be performed unbroken for at least 2 rounds.