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 Ski/Bike
– 1:00 Bike/Ski
– 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
30:00 EMOM (10:00-40:00)
Minute 1: 12/9 Calorie Bike
Minute 2: 24 Russian Twists w/WB (20/14) (1R + 1L = 1 Rep)
Minute 3: 12E Split Squat w/WB (20/14) (Bear Hug) (12R + 12L)
Minute 4: REST
Minute 5: 12/9 Calorie Ski
Minute 6: 12E Rotational WB Throw (20/14) (https://www.youtube.com/watch?v=sWTWNXAyBGc)
Minute 7: 24 Wall Ball Thrusters (20/14) (https://www.youtube.com/watch?v=RnguPxo2Pt8)
Minute 8: REST
* Allow 4:00 for athletes to prepare 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)
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