CrossFit ATR, CrossFit ATR North – CrossFit


400m Run

5 Double Pushup Inchworms

Toy Soliders —>

Walking Toe Touches <---
3 Sided Plank (0:30 each)

20 Banded Squats

10 High Five Squats

10 Scap Pullups

15 Banded Low Ext. Rotations/side

10 DB Rows/side

1:00 Couch Stretch/side

1:00 Calf Stretch/side

Guided Ankle Mobility Work

Muscle Endurance

Wall Balls (11/10 ft.) (12 EMOM x7)

Try to use the same weight as last time or go heavier!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, run 400 meters
The 400m run is to count as a round as well.