Sunday

Aug 21, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1.) 1 Round (0:00-8:00)

– 1:00 Bike (Increase Pace every :20)

– 10E Alternating Shoulder Taps in Beast Hold

– 20E Side Lying Hip Abduction/Adduction

– 10 Narrow Stance Tempo Squats (:03 Down)

– 1:00 Row (Increase Pace every :20)

* Allow 5:00 to demo movements and allow athletes to prepare.

E.S.D.

Metcon (AMRAP – Rounds)

2.) BURN

30:00 Alternating EMOM: (13:00-43:00)

Minute 1: 10/8 Calorie Bike

Minute 2: :20E Side Plank w/Hip Abduction Hold

Minute 3: 13/10 Calorie Row

Minute 4: :20E Copenhagen Plank

Minute 5: :40 Elevated Hamstring Plank (Feet on Bench)

* Allow 3:00 for athletes to grab water and prepare for adaptation.

ADAPTATION

3.) 4:00 Alternating EMOM:

Minute 1: :45 Lizard (R)

Minute 2: :45 Lizard (L)

Minute 3: :45 Pretzel (R)

Minute 4: :45 Pretzel (L)