CrossFit ATR, CrossFit ATR North – CrossFit

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3 Rounds:

50′ Monster Walk + Lateral Steps

20 Banded Pull-Through

20 Cobras (5/2.5lbs)

Pall-off Press Figure 8’s (8 Reps Per Side)

Single Arm Ext Rot and Press (10 per side SLOW)

Metcon (Time)

4 Rounds:

:20 GHD Supine Hold

:20 GHD Prone Hold

:30 Side Plank (Right)

:30 Side Plank (Left)
Use a running a clock and minimise the amount of time needed to get into the next position.


Shoulder and Hip Mobility

Metcon (Weight)

6 Rounds NOT FOR TIME of:

5 Cal Ski Erg

12 DB Rows / side