CrossFit ATR, CrossFit ATR North – CrossFit

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400m Run

5 Double Push-up Inchworms

15 GHD Hip Extensions

100 ft. Walking Lunge

0:30 Hanging Hollow Hold

15 Seated Banded B/N Presses (band under box)


Back Rack Lunge (3×20 per leg)

15 minutes

Reps to be performed in up/down fashion without collecting feet. After 20 reps on one leg, you can rest before performing 20 reps on the other leg.


Metcon (No Measure)

EMOM x 10

40 yard dash

(first two minutes at 50-75% to warm-up)

EMOM x 5

15/12 Calorie Assault Bike

EMOM x 5

0:30 Handstand Hold
No resting between EMOMs. If your first minute of burpees, you cannot complete 10 reps in 30 seconds or less, scale the amount down.