Hero Thursday???

Jul 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Cal Bike

20 Hollow Rocks

10 Wipers

10 Scorpions

3 Sided Plank (:30 Per side)

10 Cossack Squats

5 Inchworms

Walking Toe Touches ->

10 Lateral bounds (dot drills)(Per leg)

5 Figure 8’s (Per leg)

1 Minute Per:

Couch Stretch

Pigeon Stretch

Groin Stretch

Pec Stretch

Core Development

8 Rounds:

:20 Hollow Rocks

:10 Superman’s

*this will be done in a Tabata setting. After the Hollow Rocks everyone is to banana roll directly into Superman’s. No rest between rounds.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here