CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
8 Minute Foam Roll (Quads, T-Spine, Lats)
20 Banded Ext Rot and Press
15 GHD Hip Ext
15 Knees to Elbows
Strongman Log Press (Building to a heavy single )
Log Clean and Press
(15 Minutes) Skill Development
Metcon (Time)
400m Run
20 GHD Situps
800m Run
30 GHD Situps
400 M Run
20 GHD Situps
13 Min Cap
Sub ghd situps with 40/60/40 of V-ups
Mobility
15 Minute Coaches Choice Mobility
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