CrossFit ATR, CrossFit ATR North – CrossFit


400m Run

5 Inchworms

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

1:00 Front Plank

10 Wipers

10 Scorpions

10 Banded Low Ext. Rotations/side

10 Big Kips

15 V-Ups

10 Bent Over Barbell Rows w/ 0:03 Hold (45/35)

Deadlift (3-3-3-3-3)

Metcon (Time)


Assault Bike Calories


Hang Power Cleans (135/95)
This should be a sprint. Make sure you can handle exercises like T2B and Hang Power Cleans at the weight you select for at least 10 in a row without slowing down much. Scale the exercise down to fit these criteria.

10 minute timecap