Full body

CrossFit ATR – Megan Trezza

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Warm-up

3 Rounds:

200m Run

10 Log Rolls

10 D-ball Slams (40/30lbs)

10 Alternating Dumbbell Snatches (moderately heavy)

https://www.bing.com/videos/search?q=log+rolls+exercise&docid=607987526113167501&mid=422BF9F8C643C749762C422BF9F8C643C749762C&view=detail&FORM=VIRE

Accessory Work

Metcon (Distance)

EMOM x 12 Minutes:

Minute 1: 10 Wipers (laying on your back legs go across your body)

Minute 2: 10 Empty Barbell Good Mornings

Minute 3: 5 Big Jumps (pick something about 1-2′ above you and try to reach it)
Tracking height of your jump (estimate).

Metcon

Metcon (Time)

2 Rounds:

30 DB Box Step Overs (20-25’s @ 18″)

30 Pull-ups

30 Calories (Scale as Run 600m)

30 Hanging Knee Raises

30 Devil’s Presses (20-25’s)

**Keep a flat back on your devils presses.