CrossFit ATR, CrossFit ATR North – CrossFit

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3 Rounds:

10 Cal Ski Erg or Bike

10 Band Pull Aparts

20 Wipers

3 Rounds:

10 Ring Rows

10 Palloff Presses

20 Low Ext Rot (per side)

Bent Over Row (8-8-8-8)

superset w/ 50′ Banded lateral steps


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

6 Burpee Box Jump Overs (20/18)

8 Calorie Bike

10 DBall Slams (40/30)
Once the AMRAP is completed you will be going directly into a 1-mile run. HOWEVER, for every round you complete, you can remove 200m from that run.

Ex. Complete 8 rounds (8 rounds x 200m = 1600m) you will not have to run!


The remaining time in class will be based around personal mobility needs