Barbell Rows + Rowing/Burpees/Box Jumps

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

200m Run

1 min Foam Roll T-Spine

2 Rounds of:

5 Manmakers (light)

10 Wipers / side

15 Reverse Flies (light)

Strength

Bent Over Row (10-10 then 3×10)

All sets underhand grip

12 minutes

Metcon

Metcon (Time)

100/80 Calorie Row

*EMOM

Odd minutes: 3 Burpees over Rower

Even minutes: 5 Box Jumps (24/20)

Stretching

Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

1 min Pigeon Stretch / side

2 min Wishbone Stretch

1 min Couch Stretch / side