CrossFit ATR, CrossFit ATR North – CrossFit

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20/16 Calorie Bike

0:30 Perfect Lunge / leg

10 GHD Sit-ups

10 GHD Hip Extensions

15 Banded Face Pulls

15 Wall Squats

10 Goblet Squats (moderate)

15 Banded Low Ext. Rotations / side

10 Good Mornings (45/35)

10 SLOW Back Squats (45/35)


Back Squat (Build to a 1RM)

18 minutes


Metcon (Time)

3 Rounds of:

20 GHD Sit-ups

20 Front Squats (115/85)

20/16 Calorie Bike
15 minute timecap

Scale so that you have the capacity to perform the GHD Sit-ups and Front Squats unbroken and the bike calories in 2 minutes or less. All bikes must be reset before pedaling and every bike has a 2 minute cap for each round.