CrossFit ATR – CrossFit
Warm-up
Metcon (No Measure)
2 Rounds:
40 meter shuttle (10-10-10-10)
20 Banded Lateral Steps
10 Walking toe touches
10 Scorpions
Metcon
Hill (Time)
For Time
50-40-30-20-10 reps of:
Air Squats
Mountain Climbers
10 meter Shuttle Run
Time Cap: 30 minutes
Hill is a pure bodyweight workout that consists of Air Squats, Mountain Climber, and 10 meter Shuttle Run. You start with 50 reps per exercise (50x Air Squats, 50x Mountain Climbers, 50x 10m Shuttle Run), then 40 reps per exercise, then 30 reps per exercise, then 20, then 10. One leg of Mountain Climber equals 1 rep, one 10m Shuttle Run equals 1 rep. The time cap for Hill is 30 minutes.
Scaling Options: Scale Hill by decreasing the rounds and reps to 50-30-10.
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