Sunday Funday

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

50′ Banded Lateral Steps

15 Ext Rot Low

15 Cobar’s (2.5 lbs)

:45 Side Planks

50′ Perfect Lunge w/ Rotation

Metcon

For Time:

1 Mile Bike

21-15-9:

Bar Dips

Ring Rows

Slam Balls (40/30lbs)

Rest

4:00

Metcon (Time)

For Time:

1 Mile Run

into:

21-15-9:

American KBS (53/35lbs)

Dumbbell Strict Presses (35/25)

Box Jumps (24/20″)