“Hard Core” and Summer Pumps

CrossFit ATR, CrossFit ATR North – CrossFit

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Core Development

5 Rounds:

20 4-Count Flutter Kicks

10 Leg Raises

20 2-Count Bicycle Sit-ups

10 Wipers

:20 Side Planks (both sides)

Strength

Ring Rows (10-10-10-10)

Superset 10 Barbell Bicep Curls per round

Barbell Bicep Curls (4×10)

YES

Ring Dips (10-10-10-10)

Superset 10 Heavy DB Rows per side

DB Rows (4×10)

Mobility

Chest and Lat Mobility