CrossFit ATR – CrossFit
Brenna Crushed the Swolemates Comp and performed 31 workouts in January. This one is for you Brenna 😉
READY
2 Rounds (0:00-8:00)
– 1:00 Air Bike OR 200m Run
– 12E Alternating Shoulder Taps in Plank
– 8E Single Leg KB RDL + High Pull
– 6E Single Arm KB Press + 50’ Overhead Carry (or :15 March in Place)
– 6 Tempo KB Goblet Squat (:05 Eccentric, :05 ISO Bottom)
S.F.P.
Deadlift
7 minutes to warm up to 70%
Then 8 rounds, every 2 minutes:
4 deadlifts @ 70%
10/8 Cal row
E.S.D.
Metcon (Time)
Brenna 911
4 Rounds for time:
9 Shoulder to overhead (S2O) 95/65
11 Toes thru rings
9 S2O
11 Bar facing burpees
31 Cal bike
ACCESSORY
6:00 Alternating EMOM
Minute 1: :20E Side Plank
Minute 2: :20E Single Leg Glute Bridges
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