CrossFit ATR, CrossFit ATR North – CrossFit
Accessory Work
4 Rounds:
2 Turkish Get-ups (Per Side)
10 Band Pull aparts
10 Palloff Presses
3 Rounds:
Banded Lateral Steps ( )
10 Banded Glute Bridges
20 Wipers
1 Round:
800m Run
Metcon (Time)
4 Rounds:
6 Alternating DB Clean and Press (AHAP)
100m Run with DB (same weight as C&P)
5-10-15-20 Burpees to a 1′ Target
Each round the burpees will increase 5 reps
Burpees must be done with the new CrossFit standard. Both feet back and up together and both hands must touch an object 1′ higher than standing reach.
Mobility
1:00 Per:
Pigeon Stretch
Banded Quad Stretch
PVC Lat stretch (over a box)
Pec Stretch (on foam roller)
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