Monday is for Fitness

Mar 30, 2020 | WOD

CrossFit ATR – CrossFit

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Video Breakdown:

Breakdown with Arturo – https://youtu.be/pHS9-TEhzhg

Warm-up

400m Run

THEN

3 Rounds of:

15 Air Squats

10 Lateral Squats

5 Double Push-up Inchworms

Strength

Back Squat (4×10)

15 minutes

Build to a working weight then complete 4×10 at the same weight.

If you don’t have a barbell, use 1 dumbbell or use a backpack with whatever weight available. Hold the dumbbell or backpack like a goblet. If it isn’t much for a 4×10, add a tempo to the mix (4 seconds down 4 seconds at the bottom)

Metcon

Metcon (Time)

Buy-in: 800m Run

3 Rounds of:

30 Alternating Dumbbell or Barbell Clean and Jerks (comment your weights)

30 Box Jumps or Lateral Jump over Barbell/ Dumbbell

Cash-out: 800m Run
If you do not have a DB or Barbell fill a heavy backpack and complete 30 Backpack Clusters.

Stretching

Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Pigeon Stretch / side

2 min Couch Stretch / side