Summer Fun

Jul 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Foam Roll: (1:00 per)

Quads and Lats

Then:

50 ft Banded Lateral Steps

10 Pace Perfect Lunge w/ Rotation

15 Banded External Rotations (per side)

10 Scap Pullups

10 DB Rows (per side)

20 Cobras (2.5lbs)

Rope Climb Review

Metcon

Metcon (Time)

For Time:

10,000/8,000m Bike

*Perform 1 Rope Climb Every 3:00 until finished
25 Minute Cap

Sub for Rope Climbs:

10/10 Heavy Dumbbell Rows

Mobility

15 Minute Mobility + Foam Roll Session