CrossFit ATR – CrossFit

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1:00 Foam Roll Thoracic Spine

3 Rounds:

15 Cobars (light plates)

10 DB or KB Upright Rows (light/medium)

10 DB or KB Bent Over Rows (medium to heavy)

Coach Guided Barbell Mobility / Warm-up + Strict Press Review

(No knee bend, Bracing, Front Rack Positioning, Bar Path)


Shoulder Press (5-5-5)

6 minutes

Shoulder Press (3×5)

6 minutes


Metcon (Time)

3 Rounds For Time:

50 Yard Sled Push (Rx Sled+ 180/110)(Rx+ sled + 270/ + 180lbs)

30 Alternating DB Clean and Jerk (Rx 40/25lbs) (Rx+ 50/30lbs)

10 Slam Balls (40/30lbs)

(Rest :90)
The sled should be heavy but needs to be moving at a fast pace not a crawl.

DB’s must make contact with your shoulders in transition from ground to overhead.

The DB C&J and Slam Balls are going to be tough after the sled push so grind through it and earn your rest.