Not a typical Thursday

Oct 3, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

400m Run

Perfect Lunge w/ Rotation 50ft

10 Cossack Squats

10 GHD Hip Ext (2 second hold @ top)

3 Sided Plank (1:00 per side)

Foam Roll:(1:00 per)

Quads, T-Spine & Lats

2 Rounds: (increase in weight)

5 DB Hang Squat Clean

5 DB Lunges (per side)

5 DB Push Press

Metcon (Time)

For Time:

25 Dumbbell Curtis P’s (30/20lbs)

30/25 Calorie Assault Bike

20 Dumbbell Curtis P’s (30/20lbs)

30/25 Calorie Row

15 Dumbbell Curtis P’s (30/20lbs)
One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

Mobility

2:00 Couch Stretch

2:00 Pugeon stretch

1:00 Banded Lat Stretch