CrossFit ATR, CrossFit ATR North – CrossFit


Banded Walking Circuit

Perfect Lunge ->

Walking Toe Touches <-
10 Wipers

15 Hollow Rocks

20 Cobras (5/2.5)

25 Double Unders

20 Cobras (5/2.5)

15 Hollow Rocks

10 Wipers

2:00 Pec Stretch (per side)

2:00 Quad Stretch (per side)


Metcon (4 Rounds for reps)

5 Rounds: (:40 on | :20 Off)

Double Unders

Calorie Row

Ring Rows

200m Run
Complete each movement for 5 rounds. Rest :90 between each movement. Tracking total reps per movement.


Spend the remaining time working on personal mobility needs with the coach. Shoulder mobility issues? Hip mobility issues? Let’s work on it!