CrossFit ATR – CrossFit
Warm-up
Glute Prep (No Measure)
2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats
1 Round:
1:00 Couch Stretch (per side)
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Strength
Back Squat (15 Minutes to a heavy set of 5)
Metcon
Assault Baseline (Time)
For Time
60/50 Assault Bike Calories
50 Air Squats
40 GHD Sit-ups
30 Push-Ups
20 Alternating DB G2OH (60/35lbs)
10 Burpees
We will break this metcon up into two heats to allow for a smooth transition.
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