CrossFit ATR – CrossFit
Warm-up
2 Rounds:
12 Wipers (per side)
10 Banded: Pull-Aparts, External Rot (low),
8 Big Kips
6x Max Effort Assault Bike (:20 on :10 off)
Metcon (Calories)
12 Rounds: (:20/:10) Calories on Assault bike
Death by Pushups (AMRAP – Rounds and Reps)
1 the first minute,
2 the second minute,
3 the third minute,…
Tanktop Advantage: Get 1 minute rest between workouts
Death by Strict Pullups (AMRAP – Rounds and Reps)
1 the first minute,
2 the second minute,
3 the third minute,…
After failure, Immediately into:
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