Announcements
Murph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be more than 25 people in each heat but will give us a rough limit on athletes. You, as a MEMBER, MUST register for a time slot. REGISTRATION IS NOW OPEN on 5/30 for the heats.
CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-6:00)
– 1:00 Row
– 1:00 Bike
– 20E Side Lying Hip Abduction/Adduction
– 8E Prone IYTW
– 5E 3-Directional Lunge (Forward, Lateral, Reverse)
* Allow 4:00 for athletes to prepare for BURN.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
2a.) 18:00 Alternating EMOM: (10:00-49:00)
Minute 1: :45 Row (MODERATE)
Minute 2: 15 Russian KB Swings
Minute 3: :30 Row (HARD)
Minute 4: 12 Heel Elevated Narrow Stance Goblet Squats
Minute 5: :15 Row (SPRINT)
Minute 6: REST
* REST 3:00 additional minutes after the final rest minute before moving to the next EMOM.
Metcon (AMRAP – Rounds)
2b.) 18:00 Alternating EMOM:
Minute 1: :45 Bike (MODERATE)
Minute 2: 8E KB Goblet Split Squat
Minute 3: :30 Bike (HARD)
Minute 4: 8E KB Gorilla Row
Minute 5: :15 Bike (SPRINT)
Minute 6: REST
* Allow 3:00 to transition to Adaptation.
ADAPTATION
3.) (52:00-55:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Forward Fold
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