CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


800m Run

3 Rounds:

3 Sided Plank (:30 Per side)

30 Hollow Rocks

30 Cobras (2.5lbs)

2 Rounds:

Banded Monster Walk

10 Wipers

20 Banded Glute Bridges

:30 Couch Stretch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes of:

200m Run

15 Wallball shots, 20/14

5 Handstand Push-ups

1 Rope climb, legless


The remaining time should be spent working on individualized mobility needs. Coach will assign this to you.