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CrossFit ATR – CrossFit

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Warm-up

50 ft. Walking Lunge

50 ft. Burpee Broad Jump

2 Rounds of:

15 GHD Hip Extensions

15 DBx2 Rows (both arms same time)

15 Banded Face Pulls

Strength

Bent Over Row (10-10-10 then 2×10)

12 minutes

Metcon

Metcon (Time)

1-Mile Run

INTO

3-6-9-12-15

Pull-ups

Burpee Box Jump overs (24/20)
23 Minute Cap

Accessory Work

Metcon (No Measure)

Barbell Upright Rows

10-10-10-10