9 Round Dumbbell Challenge

Aug 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Calorie Ski Erg

10 Calorie Upper Body Bike

:30 Side Planks

20 Cobras (2.5lbs)

10 DB Rows (medium)

1:00 Foam Roll Lats (Per side)

1:00 Foam Roll T-Spine

5 PVC Passes

Metcon (Time)

3 Rounds:

20 Calorie Row

10 DB Push Press

3 Rounds:

20 Calorie Bike

20 DB Overhead Lunge

3 Rounds:

20 Calorie Ski Erg

10 DB Thrusters

Rx DB’s: 30/20lbs

Rx+ DB’s: 40/30lbs

Mobility

15 Minute Yoga Mobility Flow w/ Sean