CrossFit ATR, CrossFit ATR North – CrossFit

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1:00 Assault Bike or 15/12 Calories (whichever is first)

5 Inchworms

20 Step Back Lunges

10 GHD Hip Extensions

10 GHD Sit-ups

1:00 Couch Stretch / leg

1:00 Front Plank

30 Banded Glute Bridges


DB Lunges (5 sets @ (50 Feet))

15 minutes

The dumbbells will start at your feet. You are to deadlift them to a hanging position and lunge them 50′ before putting them down. Tracking heaviest set as a total weight of both Dumbbells.


Metcon (AMRAP – Rounds)

Alternating On the Minute x 14 (7 Rounds)

Odd Minutes: 15/12 Calorie Bike

Even Minutes: 15 GHD Sit-ups
Score is successful minutes completed. Perfect Score: 14. If you rest more than 2 minutes, you must immediately scale down a level and finish it out. You should not rest or fail more than 2 minutes.


12/10 Calorie Bike

12 GHD Sit-ups


10/8 Calorie Bike

10 Weighted Sit-ups

Accessory Work

Barbell Row (4×10 @ YOUR PICK)

Follow it up with 3×15 Banded Face Pulls