The Collective

Dec 30, 2021 | WOD

CrossFit ATR – CrossFit

Bonus CrossFit Class this SUNDAY 1/2/22 @ 8:30am
“The CrossFit Total” fun lifts to ring in the New Year

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Warm-up

Metcon (No Measure)

3 Rounds:

100m D-ball Carry (40/30lbs)

10 Dball Slams

5 Strict Pull-ups

Then, 1:00 couch stretch (per side)

Metcon

Metcon (Time)

7 Rounds:

200m Run

10 GHD Sit-ups

1 Rope Climb (15′)

:30 Dball Hug (40/30lbs)
Rx+ legless

Details:

Dball hug must be hold unbroken for :30.

The hold must be completed at the roller doors before starting the next round.

Mobility

5:00 of Foam Rolling T-Spine + Lats

1:00 Banded lat stretch (per side)