CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
3 Rounds:
50′ Monster Walk + Lateral Steps
20 Banded Pull-Through
20 Cobras (5/2.5lbs)
Pall-off Press Figure 8’s (8 Reps Per Side)
Single Arm Ext Rot and Press (10 per side SLOW)
Metcon (Time)
4 Rounds:
:20 GHD Supine Hold
:20 GHD Prone Hold
:30 Side Plank (Right)
:30 Side Plank (Left)
Use a running a clock and minimise the amount of time needed to get into the next position.
Mobility
Shoulder and Hip Mobility
Metcon (Weight)
6 Rounds NOT FOR TIME of:
5 Cal Ski Erg
12 DB Rows / side
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