Core Cardio Mobility

Nov 2, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Ro: Metcon (No Measure)

3 Rounds:

30 Banded Lateral Steps

70′ Waiters Walk (per side)(increasing)

:15 Hanging L-Hold

15 GHD Sit-ups

Core Development

Metcon (Time)

5 Rounds For Time:

20 Two-Count Bicycle Sit-ups

10 Wipers

20 Second Unbroken Hollow Hold

20 Second Unbroken Arch Hold

Metcon

Metcon (Calories)

20 Minute AMRAP:

100m Run

10 Double Unders

10 Calories (Bike Ski or Row)

200m Run

20 Double Unders

20 Calories (Bike Ski or Row)

300m Run

30 Double Unders

30 Calories (Bike Ski or Row)

400m Run

40 Double Unders

40 Calories (Bike Ski or Row)

Continue up this ladder adding 100m to the run and 10 reps to the DU and Cals.
Score:

Total Calories completed over 20 Minutes.

Mobility

Foam Roll:

Quads and T-Spine

Couich Stretch:

2 Minutes per side