CrossFit ATR – CrossFit

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2 Rounds:

5 Burpees with 5 push-ups at the bottom of each

10 Alternating Lateral Squats

10 Alternating Toe Touches

3 Sided Plank (:30 Per side)


150 Calories For TIme (Time)

For Time: 150/120 Calories Assault Bike

0:30 Work

2:30 Rest
This is a sprint workout. Work hard for thirty seconds and rest until the end of three minute mark.

Your time is the time it takes to complete 150 Calories for men and 120 Calories for women. I am expecting us to finish somewhere between 8-11 rounds… push hard.


Sub Assault Bike with 150/120 Calories Ski Erg or Rower (Track in notes!)

Short Runs (Time)

8 Rounds For Time:

Run 200 Meters

(Rest 3:30)


Metcon (No Measure)

One Mobility Drill!!!

Couch Stretch: 3 Minutes per side

Checkout this video for a few variations: