CrossFit ATR – CrossFit
Warm-up
1 Round:
– 1:00 Single Unders
– 1:00 ECHO Bike (Easy-Moderate)
– 12E Adductor Rocks
– 8 Yoga Push-Ups w/:03 in both Up-Dog + Down-Dog
– 8E Reverse Lunge w/Twist
Then, 3 Rounds of the Following:
– 15 Cuban Press w/Change Plates
– 12E Bird Dog w/Change Plate
– 9 Tempo Air Squats (:03 Down)
– 6 No Push-Up Burpee
– 3 Jumping Squats (As High as Possible)
Metcon (Time)
Conditioning: For Time: (15:00-50:00)
A) 10 Alternating Rounds w/Partner:
– 25’ Burpee Broad Jump
– 15 Wall Balls (20/14)
– 25’ Burpee Broad Jump
B) 100/80 Calorie ECHO Bike (Shared)
C) 10 Alternating Rounds w/Partner:
– 25’ Double KB Overhead Lunge (35/26)
– 50 Double Unders
– 25’ Double KB Overhead Lunge (35/26)
* Level 3: RX
* Level 2: WB (14/10), KBs (26/18), 25 Double Unders OR 50 Single Unders
* Level 1: Broad Jump (No Burpee), WB (14/10), Racked Double KB Lunge (26/18), 50 Single Unders
* Goal: <28:00, Time Cap: 35:00
WORKOUT NOTES
* Athlete Notes: With it being a partner workout, push the pace knowing you will get repeated 1:1 work/rest periods swapping out with your partner. Consider moving on the bike for time periods instead of calorie amounts so one partner isn’t working longer than the other.
Cooldown
Minute 1: :45 Puppy Pose
Minute 2: :45 Child’s Pose
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Hero Pose
Minutes 5-6: Shavasana
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