CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-6:00)
– 1:00 Row
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Bear Crawl (Slow)
– 30’ Super Lunge (World’s Greatest Stretch)
– 1:00 Ski
* 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
24:00 AMRAP: (11:00-35:00)
– 500M/400M Row
– 20 Alternating Single Leg V-Ups
– 20 Russian Twist w/WB (20/14)
– 20 Ball Slams w/WB (20/14)
– 500M/400M Ski
* Allow 5:00 for athletes to clean up equipment and gather for Adaptation.
ADAPTATION
3.) (40:00-44:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cobra Pose
Minute 4: :45 Child’s Pose
Recent Comments