CrossFit ATR – CrossFit

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READY

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

– 400M Run

– 25’ Quad w/Reach

– 25’ Knee Hug to Inverted Toe Touch

– 25’ Hip Cradle

– 25’ Straight Leg Raise

– 25’ Super Lunge

– 25’ Inchworm

* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

Every 4:00 for 32:00 (10:00-42:00)

– 13/10 Calorie Bike

– 200M Run

– 250M Ski

* See workout notes below.
* Move immediately into adaptation work.

ADAPTATION

3.) (42:00-45:00)

Minute 1: :45 Pretzel (R)

Minute 2: :45 Pretzel (L)

Minute 3: :45 Hero

WORKOUT NOTES

E.S.D. Notes:

Move at a moderate and maintainable pace where you are finishing each machine in 1:00 or less. Get immediately on the bike after each round to prepare yourself for the next one.