CrossFit ATR – CrossFit
1:00 Foam Roll Thoracic Spine
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)
Shoulder Press (3×5)
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)
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.