CrossFit ATR, CrossFit ATR North – CrossFit


200m Run

5 Double Pushup Inchworms

200m Run

10 Rope K2E

2:00 of T-Spine Foam Rolling

200m Row

10 Box Jumps

200m Row

10 Banded Ts, Ys, and Low Ext. Rotations/side

15 Palloff Presses/side

20 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Hollow Rocks

0:30 Hanging Hollow Body Hold (chinup grip)

Heavy Waiter’s Walk —> and <---
8 DB Push Presses

1:00 Couch Stretch/side

Metcon (AMRAP – Rounds)

Every 90 seconds for 10 Rounds:

1 Rope Climb (15 ft.)

4 Box Jumps (24/20 Rx, 30/24 Rx+)

8 Push Presses (40/30 Rx, 50/35 Rx+)

12 Calorie Row
Score: Rounds successfully completed. No resting rounds. Once you fail to complete a round, you are done. You should aim for AT LEAST 7 rounds.

Scale for rope climb is 3 hitches OR 10 Rope K2E.

8 push presses should be done consecutively every round, so let your weight reflect that.

12 Calories will need the MINIMUM output of 1100/850 cal/hr for desired intensity. If this is a difficult intensity to keep, scale the number of calories down.