Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 Ext Rot Low

10 Ext Rot and Press

10 Palloff Presses

10 Lateral Bounds (dot drill)

Metcon (Time)

3 Rounds:

100 yard Single Arm Farmers Carry (60/40)

25 Russian Twists

15 GHD Sit-ups

Run 800 meters

3 Rounds:

100 Yard Waiters Walk (60/40)

25 V-ups

15 Cal Bike

Run 800 meters
The 100 Meter waiters walk and farmers carry should be split 50 meters per side.

Mobility

1:00 Per:

Banded Trap Stretch

Banded Quad Stretch

Pigeon Stretch

Foam Roller Pec Stretch

Couch Stretch