CrossFit ATR – CrossFit

Only 2 days left!!! Sign up now, don’t miss out on the fun! 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 😉

Register now for the Nutrition Lunch and Learn April 30th 11:30AM
https://www.modus-energy.com/LNL

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

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READY

1.) 1 Round (0:00-8:00)

– 200M Run

– 15E 3-Direction Calf Raise

– 15E Side Lying Hip Abduction/Adduction

– 8E Inverted Toe Touch

– 8E Alternating Single Leg Raise in Glute Bridge

– 8 Push-Up Plus

– 1:00 Ski

* Allow 4:00 for athletes to grab dumbbells and to brief E.S.D.

E.S.D.

Metcon (AMRAP – Rounds and Reps)

2.) BURN

30:00 AMRAP: (12:00-42:00)

– 400M Run

– 12E Lateral Lunge

– 12E Single Leg Glute Bridge w/Heel on WB

– 12E Side Plank Hip Abduction

– 30/24 Calorie Ski

– 12E Single Arm DB Hammer Curl

– 12E Single Arm DB Bench Press in Glute Bridge

– 12E Single Arm DB Row in Elevated Plank (Hand on Bench)
* Allow 3:00 for athletes to grab water and gather for adaptation.

ADAPTATION

3.) (45:00-48:00)

Minute 1: :20E Rig Assisted Calf Stretch

Minute 2: :20E Lizard + Half Kneeling Hamstring Stretch (R)

Minute 3: :20E Lizard + Half Kneeling Hamstring Stretch (L)