CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 2:00 Row
– 8E Single Arm Upright Row (Light KB, DB, or Change Plate)
– 8E Single Leg RDL (Hold KB, DB, or Change Plate)
– 8 Tempo Goblet Squat (:03 Eccentric, :03 Hold in Bottom) (Hold KB, DB, or Change Plate)
* Allow 7:00 to brief E.S.D and provide some tips on KB movements following in E.S.D.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
Every 10:00 for 30:00 (15:00-45:00)
– 500M Row
– 9 KB Sumo Deadlift High Pull (70/53)
– 12 Russian KB Swings
– 15 KB Goblet Squats
– 12 Russian KB Swings
– 9 KB Sumo Deadlift High Pull
– 500M Row
* Allow 5:00 to clean up equipment and move on to ADAPTATION.
ADAPTATION
3.) 5:00 EMOM (50:00-55:00)
Minute 1: :45 Seated Forward Fold
Minute 2: :20E Pidgeon
Minute 3: :45 Child Pose
Minute 4-5: Shavasana
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