“Burn and Recover.”

Feb 10, 2022 | WOD

CrossFit ATR – CrossFit

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READY

Warm-up (No Measure)

1.) 2 Rounds

– 1:00 Bike OR Row

– 25’ Quad w/Reach

– 25’ Knee Hug to Inverted Toe Touch

– 25’ Hip Cradle

– 25’ Inchworm

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

2a.) 16:00 Alternating EMOM

Minute 1: :45 Calorie Bike

Minute 2: :45 Ring Row

Minute 3: :45 Tall Kneeling Curl to Press (Light DBs)

Minute 4: :45 DB Bench Press (Same Light DBs, :03 Down + :03 Up)

2b.) 16:00 Alternating EMOM

Minute 1: :45 Calorie Row

Minute 2: :45 Alternating Box Step Up (Unweighted)

Minute 3: :45 Alternating Lateral Lunge

Minute 4: :45 Air Squats (:03 Down + :03 Up)

ADAPTATION

Warm-up (No Measure)

3.) 6:00 Alternating EMOM

Minute 1: :30E Couch

Minute 2: Seated Forward Fold

Minute 3: Puppy Pose