CrossFit ATR – CrossFit
ATR takes over the San Diego Gulls Hockey stadium! April 23rd @ 7pm. Cost about $20 per ticket, friends and family welcome. Please sign up (sheet on front desk, or email me) before April 9th! We can meet somewhere close to the stadium for a pre-game drink 😉
Don’t forget to sign up for Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr
READY
1.) 1 Round (0:00-6:00)
– 200M Run
– 1:00 Row
– 30’ Quad w/Reach
– 30’ Hamstring Scoops
– 30’ Samson Lunge
– 30’ Inchworm w/Push-Up
* Allow 4:00 for athletes to grab water and to brief E.S.D.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
30:00 Alternating EMOM (10:00-40:00)
Minute 1: 200M Run„
Minute 2: 15 Wall Balls (20/14)
Minute 3: 13/10 Calorie Row
Minute 4: 1 Round “Cindy”
Minute 5: REST
* See workout notes below.
* Allow 4:00 for athletes to grab water and transition into Adaptation.
ADAPTATION
3.) (44:00-48:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Seal Pose
WORKOUT NOTES
E.S.D. Notes:
Cindy is performed as 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. A scaling option would be to perform a 3-6-9 rep scheme.
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