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****
Core Development
Metcon (Time)
3 Rounds:
:30 Side-plank (each side)
30 V-ups
30 Flutter kicks
30 Mountain climbers
Immediately into:
100 Russian Twists
100 Bicycle Sit-ups
100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.
Warm-up
(Run Prep)
1:00 Calf Stretch /side
10 Perfect Lunges w/ Rotation
10 Cossack Squats
10 Walking Toe Touches
Metcon
Pick the cardio option that best fits your training equipment availability
2k Row (Time)
Max Effort 2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run
Death by Bike Calories (AMRAP – Rounds and Reps)
1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.
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