Sunday

Sep 4, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1.) 2 Rounds

– 1:00 Row

– 5E Quad w/Reach

– 5E Knee Hug to Inverted Toe Touch

– 5E Hip Cradle

– 5E Super Lunge

– 5 T-Inchworm w/Push-Up

E.S.D.

Metcon (Distance)

2.) BURN (Preventative)

– 30:00 Row for Distance

* Every 3:00 get off your rower and perform 1 Round of the following:

– 5E Single Leg KB RDL + High Pull (Light)

– 5E KB Goblet Lateral Lunge (Light: Same KB)

– 5E Single Arm KB Strict Press + 25’ OH Carry

ADAPTATION

3.) 8:00 Alternating EMOM:

Minute 1: Lizard (R)

Minute 2: Lizard (L)

Minute 3: :30 Banded Lat + Banded Bicep (R)

Minute 4: :30 Banded Lat + Banded Bicep (L)