CrossFit ATR, CrossFit ATR North – CrossFit

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3 Rounds:

200m Run

0:30 Hollow Hold + 20 Air Squats

1 Round:

1 minute of Double Unders

:30 Perfect Lunge (per side)

20 GHD Hip Extensions

Grab a barbell For Banded Tempo Squats with coach ( 10x 43×0 tempo)


Back Squat (5 x 5 @ 75%)

8 Minutes to build to 75%

We will complete the 5×5 together, on 2-minute intervals.

Complete 3 Max Effort jumps between working sets.


Metcon (Time)


Wall Balls (20/14 to 11/10 ft.)

GHD Sit-ups

2x Double Unders

*30m Sled Sprint after each Round (Sled+ 140/90lbs)
(12 Minute Cap)

Scale so that the first 21 reps of each movement can be done unbroken.

Sub for GHD is 2x Ab Mat Situps