Back squats on Thursday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up (No Measure)

Run 800m

10 Cossack Squats

20 walking lunges

20 Banded Squats

50 Banded monster walk circuit

10 Wipers

10 Scorpions

Back Squat (4 x 8 @ 65%)

20 Minute Cap

Metcon (Time)

For time:

3 Rounds for time of:

24 Assault Bike Calories

12 Box Step-ups, 24″/20″, 50’s/35’s

Into:

2 Rounds:

50 Double Unders

25 Russian KBS (62/44)
15 Minute Cap

Mobility

:90 Per:

Pigeon Stretch

Couch Stretch

PVC Lat/Tricep/Ext Rot Stretch

Pec Stretch