A sweat and some mobility

CrossFit ATR, CrossFit ATR North – CrossFit

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ATR Warm-Up (No Measure)

Bike 1:00

Banded Monster Walk + Lat Steps

3 Sided Plank (:30 /side)

20 Reps of Each:

Cobras (2.5)

Wipers

Banded Ext Rot Low

GHD Hip Ext.

GHD Sit-up

Strength

DB Rows (10 Minutes to a Heavy 5 Reps)

Metcon

Metcon (Time)

Open with, 2:00 of a Side Plank hold (1:00 per side)

2 Rounds:

Row 400m

Bike 1000/800m

Run 400m

Finish with, 2:00 of a Hollow Rock

Mobility

20 Minute Yoga Mobility Flow