CrossFit ATR – CrossFit

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READY

1.) 1 Round (0:00-6:00)

– 1:00 EASY Jog

– 30’ Quad w/Reach

– 30’ Knee Hug to Inverted Toe Touch

– 30’ Crossover w/Reach

– 30’ Super Lunge (World’s Greatest Stretch)

– 30’ Spiderman Lunge

* Allow 5:00 to brief E.S.D and for athletes to grab their gear.

E.S.D.

Metcon (AMRAP – Rounds and Reps)

2.) BURN

30:00 AMRAP: (11:00-41:00)

– 400M Run

– 30 Banded Good Morning

– 30/24 Calorie Ski

– 30 Tall Kneeling Banded Tricep Extension

– 30/24 Calorie Row

– 30 Alternating DB Bicep Curl

– 30/24 Calorie Bike

– 30E Bicycle Crunches
* Allow 5:00 for athletes to cool down and move to adaptation.

ADAPTATION

3.)

Minute 1: Core Four (R)

Minute 2: Core Four (L)

Minute 3: :40 Seated Forward Fold

Minute 4: :40 Happy Baby