Core Cardio and Mobility

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Banded Monster Walk 50′

Perfect Lunge w/ Rotation 50′

Reverse Walking Toe Touches 50′

2 Rounds:

3 Sided Planks (:30/side)

10 Pushup w/ rotation to side plank (5/side)

20 Cobras (2.5lbs)

20 Rope Slams

Metcon (Time)

4 Rounds:

40 Rope Slams

30 Push-ups

20 GHD Sit-ups
RX+ Weighted Push-ups (45/25lb plate)

Metcon (Time)

4 Rounds:

40 Rope Slams

30 Push-ups

20 GHD Sit-ups
RX+ Weighted Push-ups (45/25lb plate)

Mobility

20 Minute Full body Yoga Flow