CrossFit ATR – CrossFit
READY
1.) 2 Rounds
– 200M Run
– 8E Quadruped Hip Rotations
– 8E Deadbug
– 6E Single Arm DB Arnold Press
– 6E “2 UP 1 DOWN” Ring Row
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) BURN (Bodybuilding)
2a.) 6:00 AMRAP:
– 10/8 Calorie Row
– 8 Half Kneeling Single Arm DB Bicep Curl to Press (R)
– 8 Half Kneeling Single Arm DB Bicep Curl to Press (L)
* 1:00 REST, then proceed to 2b.
Metcon (AMRAP – Rounds and Reps)
2b.) 6:00 AMRAP:
– 9/7 Calorie Bike
– 50’E Single Arm DB Suitcase Carry
– 8E DB Reverse Lunge (Held in Front Rack) (Same Single DB)
* 1:00 REST, then proceed to 2c.
Metcon (AMRAP – Rounds and Reps)
2c.) 6:00 AMRAP:
– 8 Single Arm DB Renegade Row (R)
– 8 Single Arm DB OH Forward Lunge (R)
– 8 Single Arm DB Renegade Row (L)
– 8 Single Arm DB OH Forward Lunge (L)
*Single Arm Renegade row is performed with all reps completed on side with DB while non-loaded side provides the support for the duration of all reps.
ACCESSORY
Accumulate:
3:00mins each in as few sets as possible of the following
-Paralette Bar L-Sit
– Handstand Hold
*rest :30 between each set. Move directly from L-Sit to HS Hold then rest. Keep track of time accumulated until 3:00mins is reached.
ADAPTATION
3.) 8:00 Alternating EMOM
Minute 1: :30E Eagle in Saddle
Minute 2: :30E Lizard
Minute 3: :30E Half Kneeling Hamstring Stretch
Minute 4: 1:00 Puppy Pose
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