CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


800m Run

Walking Lunge —> and

Walking Toe Touches <---
3 Rounds of:

10 GHD Hip Extensions

10 Wipers

10 Scorpions

1 Round of:

10 Good Mornings (45/35)

10 Back Rack Lunges (45/35)

Back Rack Lunge (2 EMOM x 10)

1 rep per leg, starting with your weaker leg every set. Increase weight throughout and don’t forget to drive vertically!

400m Lunge (Time)

An old school classic and a forgotten benchmark metcon. This is to be done as 50m down and 50m back for four rounds.

13 minute timecap. If timecapped, score it as 13 minutes, and in the comments, estimate the distance lunged.

If you have never done this before, this is a burn and you will be sore. It’d be helpful to come prepared and have some protection for your knees touching the floor (knee sleeves work great).