CrossFit ATR – CrossFit

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Core Development

Metcon (Time)

3 Rounds:

:30 Side-plank (each side)

30 V-ups

30 Flutter kicks

30 Mountain climbers

Immediately into:

100 Russian Twists

100 Bicycle Sit-ups

100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.


(Run Prep)

1:00 Calf Stretch /side

10 Perfect Lunges w/ Rotation

10 Cossack Squats

10 Walking Toe Touches


Pick the cardio option that best fits your training equipment availability

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

Death by Bike Calories (AMRAP – Rounds and Reps)

1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.