CrossFit ATR – CrossFit
Warm-up
Barbell Warm-up (No Measure)
(10 Minute CAP)
2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Weightlifting
Clean and Press (15 Minutes to a heavy Single )
Power Clean + Push Press
Metcon
Metcon (Time)
For Time:
50-40-30-20-10 {Double Unders}
10-8-6-4-2 {Ground to Overhead) (135/95lbs)(RX+ 185/115)
Mobility
2:00 Front rack stretch with PVC (using a box with elbows placed at the edge, try to pass your body as low as possible to open lats)
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