CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
5 Double Push-up Burpees
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
1 Round of:
5 PVC Passes
15 PVC Overhead Squats
1 minute ‘KB on Knee’ Ankle Mobility / side
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Overhead Squat (3-3-2-2-1-1-1)
15 minutes
Metcon
Tarel Coleman (Time)
2 Rounds for Time of:
50 Overhead Squats (45/35 lb)
20 Burpees to a plate
*This Firefighter Hero WOD is dedicated to Tarel Coleman, FDNY, Squad 252, who was killed on September 11, 2001. Tarel Coleman grew up to be a sports-loving, hip-hop music-loving member of Squad 252 in Bushwick. On Sept. 11, he died at the World Trade Center. The father of a teenage girl, Coleman was 32.
Must stand at full extension on plate
Finisher
Metcon (AMRAP – Reps)
Play the Darts game on the rower. Post your score in points as reps.
Stretching
Metcon (No Measure)
2 Rounds of:
2 min Couch Stretch / side
1 min Banded Lat Stretch / side
1 min Frog Stretch
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