Bench and Mobility

CrossFit ATR – CrossFit

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Warm-up

Banded Lateral Steps

10 Wipers

10 Palloff Presses (5 per side)

3 sided plank (:30 per side)

10 Pushups w/ Rotations

2 Rounds:

10 DB Rows

10 Ext Rot Low

DB Bench Press (8-8-8-8-8)

(12 Minutes)

superset: 30 Second Hollow Hold

Metcon (Time)

21-15-9

Bench (155/95)

Double Unders

Ski Erg Calories
RX+ Bench 185/115

Unbroken Double Unders

Mobility

15 Minutes: Anterior Chain + Pec Mobility