CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Run 400
40/30 Cal Assault Bike
30 Cobras (2.5 lbs)
10 Wipers
10 Scorpions
3 Sided Plank (:30 Per)
30 Walking Lunges
15 GHD Sit-ups
15 PVC Passes
(15 Min cap)
:30 Per (Together)
Couch Stretch
Groin Stretch
Pigeon Stretch
Metcon (AMRAP – Rounds)
18 min Amrap
400m Run
50ft Right Arm DB OVH Lunge (40/25)
50ft Left Arm DB OVH Lunge (40/25)
25 GHD Sit-ups
RX+ 60/40 DB
Mobility
:90 Per Stretch:
Couch Stretch
Pigeon Stretch
Banded Lat Stretch
PVC Front Rack/Lat/Tri Stretch over GHD
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