CrossFit ATR, CrossFit ATR North – CrossFit
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
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