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 (AMRAP – Rounds)
2.) BURN
Every 8:00 for 32:00 (10:00-42:00)
– 30/24 Calorie Bike
– 400M Run
– 500M 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 2:30 or less. Get immediately on the bike after each round to prepare yourself for the next one.
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