CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-10:00)
– 2:00 Bike, Ski, or Row
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Bear Crawl (Slow)
– 30’ Super Lunge (World’s Greatest Stretch)
E.S.D.
Metcon (AMRAP – Reps)
2.) BURN
For Calories: (10:00-40:00)
– 4:00 Calorie Bike
– 4:00 Calorie Row
– 4:00 Calorie Ski
– 3:00 Calorie Bike
– 3:00 Calorie Row
– 3:00 Calorie Ski
– 2:00 Calorie Bike
– 2:00 Calorie Row
– 2:00 Calorie Ski
– 1:00 Calorie Bike
– 1:00 Calorie Row
– 1:00 Calorie Ski
* Goal: 400/320+ Total Calories
* See workout notes below.
* Allow 3:00 for athletes to prepare and transition to Adaptation.
ADAPTATION
3.) (43:00-46:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Happy Baby
WORKOUT NOTES
E.S.D. Notes:
Rotate stations accumulating as many calories as possible for a total. Start off at a moderate pace on each machine and think about increasing your pace as the time frames go down so pay attention to the numbers/paces on the screen when you are on each machine.
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