CrossFit ATR – CrossFit

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READY

1.) 2 Rounds (0:00-12:00)

– 1:00 Machine of Choice (Bike/Ski/Row)

– 6E Tall Kneeling Shoulder CARs (https://www.youtube.com/watch?v=L0ZbCjWo6js)

– 6E Quadruped Hip CARs (Both Directions Each Side) (https://www.youtube.com/watch?v=3HcqUibHeDY)

– 8 Prone Snow Angels (https://www.youtube.com/watch?v=gT4A4DyDEgw)

– 8E Super Lunge Rotations

* With remaining time, brief BURN and allow athletes to prepare their stations to start.

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

Every 2:30 for 12 Alternating Sets: (12:00-42:00)

Set 1.) Perform the following: (REST the remainder of interval)

– 12/9 Calorie Bike

– 15 Spanish Squats (https://www.youtube.com/watch?v=SZMidXQy7jY)

Set 2.) Perform the following: (REST the remainder of interval)

– 12/9 Calorie Ski

– 8E DB Front Raise + Lateral Raise + Bent Over Reverse Fly

– 15 Bent Over DB Row
* Allow 3:00 for athletes to grab water and gather for the skill development portion.

ADAPTATION

4.) (45:00-48:00)

Minute 1: :20E Thread the Needle

Minute 2: :20E Twisted Cross

Minute 3: :45 Puppy Pose