BURN

CrossFit ATR – CrossFit

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READY

1.) 1 Round (0:00-10:00)

– 2:00 Machine of Choice

– 30’ World’s Greatest Stretch (Super Lunge)

– 30’ Quad w/Reach

– 30’ Knee Hug to Inverted Toe Touch

– 30’ Hip Cradle

– 30’ Hamstring Scoops

– 30’ Walk on Heels

* With whatever time is left, brief E.S.D and allow athletes to prepare.

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

Every 4:00 for 7 Sets: (10:00-38:00)

– 15/12 Calorie Row

– 12 Abmat Sit-Ups

– 9 KB Sumo Deadlift High Pull (70/53)

– 6 American KB Swings (70/53)

* Level 3: RX

* Level 2: 12/9 Calorie Row, KB (53/35)

* Level 1: 9/7 Calorie Row, KB (35/26)
* Allow athletes 3:00 to move into adaptation.

ADAPTATION

3.) (41:00-45:00)

Minute 1: :45 Twisted Lizard (R)

Minute 2: :45 Twisted Lizard (L)

Minute 3: :45 Cat/Cow Transitions

Minute 4: :45 Down/Updog Transitions