Work Rest Repeat

Oct 24, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

600m Run

50ft Perfect Lunge w/ Rotation

5 Inchworms

50ft Banded Lateral Steps

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 PVC Lat Mobility

3 Rounds:

10 Ext Rot Low

15 Cobras

10 DB Rows (medium to heavy)

Metcon (AMRAP – Reps)

6 Rounds:

30 Seconds Max Toes to Bar

30 Seconds Rest

30 Seconds Max burpee to a 6” Target

30 Seconds Rest

Rest

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20/15 Calorie bike

100 Meter Farmers Carry (50’s/35’s)