Sunday Funday: “Go Outside”

Feb 13, 2022 | WOD

CrossFit ATR – CrossFit

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READY

Warm-up (No Measure)

1.) 2 Rounds

– 1:00 Bike OR 25’ Shuttle Runs

– 5E Quad w/Reach

– 5E Knee Hug to Inverted Toe Touch

– 5E Hip Cradle

– 5E Super Lunge

– 5 T-Inchworm w/Push-Up

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

30:00 Alternating EMOM

Minute 1: :45 Shuttle Run (2 Cones 25’ Apart)

Minute 2: :45 Plank

Minute 3: :45 Single Unders

Minute 4: :45 Marching Glute Bridge (Extend one leg out then switch)

Minute 5: :45 EASY Bike

ADAPTATION

Warm-up (No Measure)

3.) 8:00 Alternating EMOM:

Minute 1: :30E Rig Assisted Calf Stretch

Minute 2: :30E Lizard Stretch

Minute 3: :30E Half Kneeling Hamstring Stretch

Minute 4: :30E Pigeon Stretch