CrossFit ATR – CrossFit
Warm-up
1 Round:
400m Run
Perfect Lunge ->
5 Inchworms
Reverse Walking Toe Touches <-
1:00 Banded Quad Stretch / side
Dot Drills – figure 8 (5 per side)
2 Rounds:
10 Wipers
10 Scorpions
10 Band pull aparts
15 Ext Rot Low
:20 Side Plank / side
:30 Peigeon / side
:30 Couch Stretch / side
DB Rows (5-5-5-5)
Superset each set of DB Rows with :30 Cross Touches
Metcon (Time)
100 Push-ups for time.
*Every time you break 200m Sandbag Carry (60/40)
Mobility
1:00 Banded trap Stretch / side
1:00 Pec Stretch/ side
1:00 Couch Stretch / side
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