Dumbbell Day

CrossFit ATR – CrossFit

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Warm-Up

50 ft Banded Monster Walk + Lateral Steps

3 Sided Plank (1:00 per side)

50ft perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.)

2 Rounds: (increasing in weight)

10 DB Lunges

10 Alt DB Snatches

Metcon (Time)

5 Rounds:

400m Run

10 GHD Sit-ups

50ft Dumbbell Walking Lunge (60/35lbs)

10 Alt. Dumbbell Hang Snatches (60/35lbs)

RX+: Dumbbells 70/50lb

Finisher

50 Hollow Rocks

50 Bicycle Sit-ups

50 Wipers