CrossFit ATR – CrossFit
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 (Distance)
2.) BURN
Every 3:00 for 30:00 (10:00-40:00)
– 20 Ab-Mat Sit-Ups
– AMRAP Distance Row
* Level 4 (RX+): 15 GHD Sit-Ups
* Level 3: RX
* Level 2: 15 Ab-Mat Sit-Ups
* Level 1: 10 Ab-Mat Sit-Ups
* Allow 2:00 for athletes to transition into adaptation.
ADAPTATION
3.) (42:00-45:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Hero
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