CrossFit ATR, CrossFit ATR North – CrossFit

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200m Run

20/14 Calorie Row

20/14 Calorie Bike

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

15 Banded Face Pulls

20 Banded Pull Aparts

0:30 Hanging Hollow Body


Farmer’s Carry (Heaviest 40 meter carry)

12 minutes

KBs, DBs, or Farmer’s Handles

In scoring, score the reps as steps needed to complete the 40 meters.


Dopamine (5 Rounds for time)

5 Rounds, On the 5:00:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike
All shuttle sprints will be done outside.

Rowers and Bikes will line the inside of the gym.