Full body and stretching

CrossFit ATR, CrossFit ATR North – CrossFit

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Metcon

200m Run

2 Rounds:

10 Cossack Squats

15 Banded Pull Throughs

20 Cobras 2.5lbs

25 Hollow Rocks

Metcon (AMRAP – Rounds)

EMOM x 8:

6/4 Calorie Bike

4 Burpees

Rest 2:00

Emom x 6:

100m Dball Burden Run (40/30)

Rest 2:00

EMOM x 4:

50′ Dumbbell Walking Lunge (your choice in weight)
Tracking Rounds completed under time cap

Mobility

20 Minute Foam Roll and Mobility