CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


50 ft. Banded (wrists) Bear Crawl

50 ft. Banded (wrists) Crab Walk (forward facing)

15 Banded Face Pulls

5 Inchworms

25 Hollow Rocks

10 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Hold

1:00 Handstand “Stuff”

25 GHD Sit-ups

10 DB Push Press (moderate)


Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

13 minutes


Metcon (AMRAP – Rounds and Reps)

17 min AMRAP:

Open with 1 Mile Run

With Remaining time as many round as possible of:

20 DB Push Presses (40/25)

40 Double Unders
Scale so that you can perform 20 unbroken push presses to start and scale the number of double unders to an amount you can perform in less than 1 minute. If that amount is less than 15, scale to 80 single unders.

Accessory Work

Overhead Plate Flyes (3×10 @ YOUR PICK)

Like a lateral raise, start with palms facing floor and raise it all the way overhead instead. Make sure once your arms pass parallel, convert the palms to face forward.