CrossFit ATR, CrossFit ATR North – CrossFit

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Run 600m then:

20 Minute Mobility session

The first 8-10 minutes is to consist of Foam rolling (Quads, Hips, Lats and t-spine)

The remaining time is a yoga flow opening the hips and shoulders

Metcon (AMRAP – Reps)

3 x 6 Minute AMRAPS: (Rest 2:00 between rounds)

Max Rope Climbs (15′)

Round 1 opens with: 800m Run

Round 2 opens with: 30 Burpees

Round 3 opens with: 150 Double Unders (3 Minutes of Double Under skill work)

Sub for Rope Climbs is skill work on the Rope or Bend over Rows! Leave pull-ups out of the subs because we will have some pull-ups in tomorrows metcon.
Coaches, before the AMRAP begins I would like us to evaluate everyone’s Double Unders and give a few cues to clean up the movement.