CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
2 Rounds
– 150M AARunner (200M Standard Run)
– 8E Quadruped Hip Rotations https://www.youtube.com/watch?v=psuBshy7HmI
– 8E Deadbug
– 6E Single Arm DB Arnold Press
– 6E “2 UP 1 DOWN” Ring Row
E.S.D.
Metcon (No Measure)
a.) 6:00 AMRAP:
– 10/8 Calorie Row
– 8 Half Kneeling Single Arm DB Bicep Curl to Press (R)
– 8 Half Kneeling Single Arm DB Bicep Curl to Press (L)
* 1:00 REST, then proceed to 2b.
b.) 6:00 AMRAP:
– 9/7 Calorie Bike
– 8E Single Arm DB Suitcase Deadlift
– 8E DB Reverse Lunge (Held in Front Rack) (Same Single DB)
* 1:00 REST, then proceed to 2c.
c.) 6:00 AMRAP:
– 8 Single Arm DB Hang Clean + Jerk (R)
– 8 Single Arm DB OH Forward Lunge (R)
– 8 Single Arm DB Hang Clean + Jerk (L)
– 8 Single Arm DB OH Forward Lunge (L)
ADAPTATION
Warm-up (No Measure)
8:00 Alternating EMOM
Minute 1: :30E Eagle in Saddle
Minute 2: :30E Lizard
Minute 3: :30E Half Kneeling Hamstring Stretch
Minute 4: 1:00 Puppy Pose
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