CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

Banded Monster Walk + Lateral Steps (50ft)

Perfect Lunge w/ Rotation 50ft

10 Cossack Squats

10 Scap Pullups

20 Ext Rotation Low (per side)

10 Minute Foam Roll (Quads, Lats & t-spine)

3 Rounds:

5 GHD Hip Ext (5-second hold at top)

10 DB Rows

5 Strict Pullups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

15 Minutes: Full Body Mobility Flow