CrossFit ATR – CrossFit
STEADY
1.) 1 Round (0:00-6:00)
– 1:00 Bike
– 200M Run
– 1:00 Ski (Sub 1:00 Row)
– 5E Inverted Toe Touch
– 5E Lateral Lunge
– 5 Inchworm
* Allow 5:00 for athletes to grab light dumbbells. Athletes will use the same dumbbells for all dumbbell movements.
E.S.D.
2.) BURN (3 Rounds of the following) (REST 1:00 between AMRAPs + Rounds) (11:00-46:00)
Metcon (AMRAP – Rounds and Reps)
2a.) 3:00 AMRAP:
– 12/9 Calorie Bike BUY-IN
– Then AMRAP Rounds of: 8 Double DB Bicep Curl + 8 Double DB Strict Press (Light)
Metcon (AMRAP – Rounds and Reps)
2b.) 3:00 AMRAP:
– 200M Run BUY-IN
– Then AMRAP Rounds of: 8 Double DB RDL + 8 Alternating Reverse Lunge w/DBs in Hands (Same Weight)
Metcon (AMRAP – Rounds and Reps)
2c.) 3:00 AMRAP:
– 15/12 Calorie Ski (Sub 15/12 Calorie Row) BUY-IN
– Then AMRAP Rounds of: 8 V-Ups + 16 Alternating Russian Twists
* Allow 4:00 for athletes to put equipment away and prepare for adaptation.
ADAPTATION
3.) 4:00 Alternating EMOM:
Minute 1: Couch (R)
Minute 2: Couch (L)
Minute 3: :20E Twisted Cross
Minute 4: Cat/Cow Transitions
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