Cardio

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

10 Calorie Row

Banded Lateral Steps (50′)

6 Paces Perfect Lunge w/ Rotation

30 Hollow Rocks

10 Ring Pullups (Sub 10 Ring Rows)

Skill Development

10 Minute Rope Climb Skill Review

Metcon (Time)

3 Rounds:

400m Burden Run (40/20lb Ball)

2 Rope Climbs (15′)

10 Devils Presses (30/20)

Mobility

Foam Roll: Quads, Lats and T-Spine

Stretch: Quads and Lats