CrossFit ATR, CrossFit ATR North – CrossFit

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0:30 Hollow Hold

15 GHD Hip Extensions

50 ft. Banded March

50 ft. Banded Lateral March / side

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

10 High Five Squats

15 Air Squats

0:30 Hanging Hollow Hold

1:00 Handstand Progressions


Front Squat (3 @ 75-85% every 2 minutes x 7 sets)

8 minutes to warm-up to 75-85%, then the clock starts for the 14 minutes of the E2MOM.


Metcon (AMRAP – Reps)

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold

2 minutes of wall-balls (20/14 to 10/9 ft.)

Feet must be off the floor by 0:00, 3:00 and 6:00. Be ready at the end of each 3-minute round to be IN the handstand. You want to be ready to kick up by the X:55 mark.

You must accumulate a full 1:00 of a HS Hold before starting wall balls!

The Sub for handstand holds is a seated banded Overhead hold shown in the picture below.

Post total reps completed.

Sub for HS Hold