Core and Cardio

CrossFit ATR, CrossFit ATR North – CrossFit

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Core Development

Metcon (AMRAP – Reps)

2 Rounds:

1 Minute Right Side Plank

1 Minute Left Side Plank

1 Minute Hollow Hold

1 Minute Max Reps Slam Balls (40/30)

(Rest 1 Minute)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap:

14 KettleBell Clean and Presses (53/35lbs)

10 Calories of Choice (Ski Erg, Row or Bike)

6 Box Jumps (30/24″)

Rest

4:00 then begin Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

10 Minutes of Hips and Quad Mobility