Sweaty Sunday

Apr 12, 2020 | WOD

CrossFit ATR – CrossFit

WOD Video Breakdown: https://youtu.be/BZ6vzAsr7fU

(9:30 Zoom Class for Barbell)
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Warm-up

3 Rounds:

10 Hollow Rocks

10 Sit-ups

10 Wipers

20 Glute Bridges (two feet)

Core Development

Metcon (AMRAP – Rounds)

EMOM x 10

20 Two Count Bicycle Sit-ups

(RX+) 8 Toes-to-bar
Score: Successful minutes completed.

Choose a scale where you can complete multiple rounds of 8 reps at the hardest difficulty possible.

Metcon

Metcon (Time)

Accumulate 1:00 in each position:

Front Plank (from a push-up position)

Right Side Plank (from your elbow)

Left Side Plank (from your elbow)

Superman

Glute Bridge (two feet – hold @ extension)

Front Plank Shoulder Taps
Your score is the total time it takes to accumulate one minute of work over all six exercises.