CrossFit ATR – CrossFit
Warm-up
100m Run
20 Air Squats
100m Run
10 Pushups
100m Run
20 Situps
100m Run
20 Walking Lunges
100m Run
Metcon (Time)
For Time:
20 Wall Balls (20/14)
40 Box Jumps (24/20)
20 Wall Balls
40 1-Arm DB Hang to Overhead (40/25)
20 Wall Balls
40 GHD Sit-ups
20 Wall Balls
40 1-Arm DB Shoulder to Overhead (40/25)
20 Wall Balls
40 Push-ups
20 Wall Balls
40 1-Arm OH Walking Lunges (40/25)
Accessory Work
Banded Hamstring Curls
4×25
Stretching
1 minute in Butterfly Stretch
1 minute in Pigeon Stretch / leg
1 minute in Couch Stretch / leg
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