CrossFit ATR – CrossFit
Warm-up
2 Rounds:
:45 Foam Rolling Quads (Per side)
12 Kneeling Palloff Presses (Per side)(Switch knees on second Round)
12 Scap Pull-ups
12 Scorpions
2 Rounds:
:30 Max Effort Ski Erg
:45 Couch Stretch (Per side)
:45 Pigeon Stretch (Per side)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
10 Alternating DB Snatches (60/35)
20 Calories (Row, Bike or Erg)
30 Sit-ups (with Ab Mat)
Rest 4:00
E2MOM c 5:
2 Rope Climbs
30m Sled Sprint (sled + 140/90)
Tracking Roinds in the AMRAP
Scale Rooe Climbs to Hitch Progressions or 3 Rope Pulls from the ground
Mobility
1:00 Per:
Banded Lat Stretch
Groin Stretch
Couch Stretch
PVC Stretch on GHD (Lat/ Tricep/Front Rack)
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