Actively RECOVERING

Feb 17, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1 Round

– 400M Run

– :20E Single Leg Lateral Line Hops

– 30’ Quad w/Reach

– 30’ Knee Hug to Inverted Toe Touch

– 30’E Lateral Crossover w/Reach (Moving laterally, cross leg over front of other leg and reach towards rear leg)

– 12 Shoulder Taps in Beast Hold

– 12E Dead Bug

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

30:00 Alternating EMOM:

Minute 1: :45 Shuttle Run (2 Cones 30’ Apart)

Minute 2: 60’ Single Arm KB Front Rack Carry + 60’ Single Arm KB Farmer Carry (R) (Moderate Weight)

Minute 3: :45 Bear Crawl

Minute 4: 60’ Single Arm KB Front Rack Carry + 60’ Single Arm KB Farmer Carry (L) (Moderate Weight)

Minute 5: :45 Marching Wall-Sit (Alternate Legs by lifting slightly off the ground quickly)

ADAPTATION

3.) 6:00 Alternating EMOM

Minute 1: :45 Updog to Downdog Transitions (:05 then switch)

Minute 2: :45 Cat/Cow Transitions

Minute 3: :45 Standing Straddle Alternating Toe Reach Transitions (:05 reaching to one foot then switch)