Sunday Funday: Burn

Feb 20, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1.) 2 Rounds

– 1:00 Bike/Row

– 60’ Quad w/Reach

– 60’ Knee Hug to Inverted Toe Touch

– 60’ Hip Cradle

– 60’ Samson Lunge w/Lateral Flexion

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN (Preventative)

30:00 Alternating EMOM:

Minute 1: :45 Bike

Minute 2: 8E Front Raise + Lateral Raise + Bent Over Row w/Light DBs

Minute 3: :45 Row

Minute 4: 3E 3-Direction Lunge (Forward + Lateral + Reverse = 1 Rep)

Minute 5: :20E Side Plank

ADAPTATION

3.) 8:00 Alternating EMOM:

Minute 1: :20E Pidgeon

Minute 2: :20E Half Kneeling Hamstring

Minute 3: :20E Lizard

Minute 4: :20E Thread the Needle