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
800m Run (start this before the zoom classes begin)
3 Rounds:
20 Hollow Rocks
10 Scorpions
10 Single Leg Bounds (per side)
10 Alternating Push-ups w/ Rotation to Side Plank (show control in your side plank)
20 Cobras (Slowly)
Metcon
Choose your adventure that best fits your equipment availability
Metcon (Time)
5-10-15-20-15-10-5
Toes-to-bar
Calorie Row, Bike or Ski Erg OR 2x Double Unders
20 min timecap
Notes:
If you are unable to complete the calories or Double Unders due to equipment needs, then complete Single Leg Bounds (per leg). The round of 5 would be 5 Single leg bounds per side.
Single Leg Lateral Bound Video: https://www.youtube.com/watch?v=mDveyrB34g8
Find an object about 4″ wide but flat to the floor (a piece of paper folded in half will work). Use that object to clear for each lateral bound
Metcon (Time)
5-10-15-20-15-10-5
2x Weighted Sit-ups (Roughly 50/25lb object of choice)
Calorie Row, Bike or Ski Erg OR 2x Double Unders
20 Min timecap
Notes:
If you are unable to complete the calories or Double Unders due to equipment needs, then complete Single Leg Bounds (per leg). The round of 5 would be 5 Single leg bounds per side.
Single Leg Lateral Bound Video: https://www.youtube.com/watch?v=mDveyrB34g8
Find an object about 4″ wide but flat to the floor (a piece of paper folded in half will work). Use that object to clear for each lateral bound
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