CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

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2 Rounds:

10 Perfect Lunges with rotation over front leg

10 Cossack Squats

10 Single Leg RDL’s (per side) Video:

1:00 Couch Stretch (per side)


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)