CrossFit ATR – CrossFit

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400m Run

3 Rounds of:

10 Cobras

10 Playboys / side

10 Push-ups

10 Scap Pull-ups


50 ft. Waiter’s Walk / side


Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups are STRICT. You only have a 1:2 ratio of work to rest. So if it takes you 1 minute to perform 1 round, you are permitted 2 minutes of rest before the next round. Please choose a weight/scale so that you can perform 10+ reps on the first round.


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.
Score: Last successful round completed + reps in your failed round


Metcon (No Measure)

2 Rounds of:

1 minute Frog Stretch

1 minute Couch Stretch / side

1 minute Calf Stretch / side

1 minute Hamstring Stretch / side

2 minutes Wishbone Stretch