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Mar 2, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

(Early)

2 min Foam Roll T-Spine

Run 400m

50ft Perfect Lunge w/ Rotation

20 Banded Squats

10 Hi 5 Squats

2 Rounds of:

10 Lateral Squats (light/med)

:30 Ankle Mobility / side

Strength

Back Squat (3×5 @ 85%)

12 Minute to build to 85%

(then) 3×5 every 2:00 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

20 Wall Balls (20/14 to 10/9 ft.)

30 Calorie Row

40 Double Unders