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CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl 50′

10 Cossack Squats

5 Inchworms

10 Wipers

200m Run

Walking Toe touches ->

15 Ext Rot and Press

10 DB Rows (medium to heavy)

10 Minute:

Front Rack and Squat Specific Mobility

Metcon (Time)

For Time:

90 Double-Unders

75 Hand Release Push-Ups

60 Russian Twists (20/14 lb)

45 Thrusters (45/35 lb)

30 GHD Sit-Ups

800 meter Run