CrossFit ATR, CrossFit ATR North – CrossFit
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
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