Another Long One

CrossFit ATR – CrossFit

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Warm-up

8 minutes to complete:

5 Inchworms

6 Cossack Squats

7 GHD Hip Extensions

8 Toy Soldiers

9 RKBS

10 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

10 Single-leg KB RDL / side

TOGETHER:

Practice the Churro KB Complex

Kettlebell

Churro KB Complex

6 Switching Single-arm KB Swings

3 Single-arm KB Clean + Jerk

6 Switching Single-arm KB Swings

3 Single-arm KB Clean + Jerk
1 Complex E2MOM x 3 sets

Start light, build up in weight

Metcon

Metcon (AMRAP – Rounds)

25 min EMOM of:

Minute 1 – 1 Churro KB Complex (53/35)

Minute 2 – 12 GHD Sit-ups

Minute 3 – 100m Run

Minute 4 – 12/10 Calorie Row

Minute 5 – 10 Toes-through-Rings
Score: Rounds successfully completed