CrossFit ATR – CrossFit
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
2 Rounds:
10 Perfect Lunges with rotation over front leg
10 Cossack Squats
10 Single Leg RDL’s (per side) Video: https://www.youtube.com/watch?v=ViVhUZGk6i4
1:00 Couch Stretch (per side)
Metcon
Metcon (Time)
4 Rounds For Time:
30 V-ups
60 Two Count Bicycle Sit-ups
30 Weighted Sit-ups
60 Flutter Kicks
30 Toe Touches
Your cardio choice (400m Run / 400m Row / .5 Mile Bike/ 75 Double Unders / 125 Single Unders / 60 Two Count Mountain Climbers
Each Round finishes with a mandatory cardio option. Choose one of the multiple options listed or feel free to swap each round with a different option.
Accessory Work
Metcon (Time)
3 Rounds:
:30 Side Planks (per side)(not front plank)
1:00 Y,T,W Flow (Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)
Video: https://www.youtube.com/watch?v=v-TX00NNyE4
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