CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2 Rounds:
10 Lateral dot drill bounds (per leg)
5 Figure 8 dot drills (per leg)
:30 Perfect Lunge
10 Pushups with Rotation
10 External Rotation and Press
10 Ext Rot Low
DB Rows (8-8-8-8 (10 minute Cap))
8 Per Side
We will superset this with 8 DB Windmills per side
Metcon (Time)
Open:
2 Minutes of accumulated side planks
Into:
4 Rounds:
12 Ring Pushups
24 Sandbag or D-ball Lunges
200-meter Sandbag or DBall Carry
Close:
1 Mile Run
Notes:
+Ring push-ups should be done by everyone just change angles to allow for an opening set of 12
(elevated pushups from a box -> pushups from floor -> pushups from an angle)
+the first 24 paces of the 200m run are to be your lunges then continue the 200m carry as a run
Mobility
1 Minute Per:
Pigeon Stretch
Couch Stretch
PVC External Rot/Lat Stretch over a box or GHD
Pec Stretch
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