CrossFit ATR – CrossFit
Warm-Up
2 Rounds:
50 ft Banded Lateral Steps
6 Pace Perfect Lunge w/ Rotation
10 GHD Hip Ext w/ 5 second hold at top
10 Scap Pullups
20 Cobras (2.5 Lbs)
10 Cuban Presses (light)
1:00 Couch Stretch (per side)
Skill Development
** Review and Drill KBS & KB Cleans**
Metcon
chippin (Time)
For time:
100 Russian KBS (62/35)
75 DB Push Presses (35/20)
50 GHD Sit-ups
25 Calorie Bike
Pick a weight you can cycle the bell in sets of 15+, presses in sets of 10+, GHD Sit-ups in sets of 10+
Mobility
Foam Roll: Quads, T-spine, Lats
Stretch: Lats + Couch Stretch
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