D-Balls and Rope slams

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Perfect Lunge w/ twist (50′)

Reverse Inchworm (50′)

Bear Crawl (100′)

3 Rounds

10 GHD Hip Ext

20 Russian Twists (16/10lb wallball)

10 Cossack Squats

Metcon (Time)

50-40-30-20-10

Rope Slams

25-20-15-10-5

D-ball over Shoulder (40/30) RX+ (80/40)

5-4-3-2-1

Man Makers (30/15)
This should be completed as:

50 Rope Slams

25 D-ball Over Shoulder

5Man mankers

….

Mobility

Remaining time:

Anterior Chain Mobility