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Oct 27, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

600m Run

50ft Perfect Lunge w/ Rotation

5 Inchworms

50ft Banded Lateral Steps

15 GHD Hip Ext

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 (Time)

3 Rounds for Time:

20 Russian KBS (62/44)

15/12 Calorie Assault Bike

20 Power Cleans (135/95)

15/12 Calorie Assault Bike

20 Ring Rows

15/12 Calorie Assault Bike