CrossFit ATR – CrossFit
Warm-up
200m Run
5 Inchworms
20 Lunges
15 GHD Hip Extensions
10 Toy Soldiers
10 RKBS (moderate-heavy)
TOGETHER:
Empty Barbell Warm-up, Mobility, and Drills
Metcon
Metcon (Time)
1 Mile Run
20 Squat Cleans (115/80)
20 Box Jumps (24/20)
20 OH Walking Lunge Steps (45/25 plate overhead)
20 Box Jumps
20 Squat Cleans
1 Mile Run
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Calf Stretch / side
1 min Hamstring Stretch / side
1 min Seated Glute Stretch (Playboy) / side
THEN
3 minutes Foam Roll Entire Back
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