CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

0:30 Side Plank / side

1:00 Couch Stretch / side

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

10 Banded Low Ext. Rotations / side

0:30 Hanging Hollow Hold

15 Banded Pull Apart Air Squats (palms up, back tight in bottom of squat)

10 Wall Balls

Mobility

Front Rack Mobility

(15 Minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

A “Death By” EMOM

Odd minutes: 12 Unbroken Thrusters*

Even minutes: Rest

*each round weights go up in the following order until it cannot be completed unbroken or within the minute.

Round 1: 75/55

Round 2: 85/60

Round 3: 95/65

Round 4: 105/70

Round 5: 115/75

Round 6: 125/85

Round 7: 135/95

Round 8: 155/105
The 12 thrusters must be performed unbroken, otherwise you are done with the workout. Your score is the last successful round completed + amount of thruster reps in your failed round