Sunday

CrossFit ATR – CrossFit

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READY

1.) 1 Round (0:00-12:00)

– 2:00 Ski/400M Run (Increase pace every :30)

– 25’ Quad w/Reach

– 25’ Knee Hug to Inverted Toe Touch

– 25’ Hip Cradle

– 25’ Straight Leg Raise

– 25’E Crossover w/Reach

– 25’ Samson Lunge w/Lateral Flexion

– 25’ Reverse Lunge w/Twist

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

E.S.D.

Metcon (AMRAP – Rounds)

2.)

28:00 Alternating EMOM: (12:00-40:00)

Minute 1: 60 Double Unders

Minute 2: :30 Sandbag Hold (150/100)

Minute 3: :30 HS Hold

Minute 4: :30 Double KB Farmers Hold (70/53)

* Level 3: RX

* Level 2: 30 Double Unders or 60 Single Unders, Sandbag (100/70), :15-:20 HS Hold OR Double KB Overhead Hold (35/26), KB Farmers Hold (53/35)

* Level 1: :40 DU Practice or Single Unders, Sandbag/D-Ball (70/50), Double KB Overhead Hold (26/18), KB Farmers Hold (44/26)
* Move immediately into adaptation work.

ADAPTATION

3.) (40:00-43:00)

Minute 1: Core 4 Floor Series (R)

Minute 2: Core 4 Floor Series (L)

Minute 3: :45 Puppy Pose w/Alternating Lean