CrossFit ATR – CrossFit

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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