CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-6:00)
– 1:00 EASY Jog
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Crossover w/Reach
– 30’ Super Lunge (World’s Greatest Stretch)
– 30’ Spiderman Lunge
* Allow 5:00 to brief E.S.D and for athletes to grab their gear.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) BURN
30:00 AMRAP: (11:00-41:00)
– 400M Run
– 30 Banded Good Morning
– 30/24 Calorie Ski
– 30 Tall Kneeling Banded Tricep Extension
– 30/24 Calorie Row
– 30 Alternating DB Bicep Curl
– 30/24 Calorie Bike
– 30E Bicycle Crunches
* Allow 5:00 for athletes to cool down and move to adaptation.
ADAPTATION
Minute 1: Core Four (R)
Minute 2: Core Four (L)
Minute 3: :40 Seated Forward Fold
Minute 4: :40 Happy Baby
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