CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


Bear Crawl

Reverse Bear Crawl

5 Double Pushup Inchworms

10 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

1:00 Front Plank

0:30 Chin-up Grip Hanging Hollow Hold

25 Wall Balls (20/14 to 11/10 ft.)


Weighted Step-ups (5-5-5, then 2×5 per leg)

15 minutes

Perform all 5 reps on one leg before moving on to the other. Start on your weaker leg.

Box Should be set so your knee is just higher than hip height.


Metcon (AMRAP – Reps)

100 Wall Balls (20/14 to 10/9 ft.)

immediately into


Power Cleans (135/95)

Burpees over Bar
10 minute timecap

Rx+ 11/10ft Wall Balls

165/115 Power Cleans

Score is the number of reps accomplished of 1-2-3-4… If you do not get to Power Cleans/Burpees, your score is zero.

Scale Wall Balls to a means of insuring 25 unbroken reps to start.