CrossFit ATR, CrossFit ATR North – CrossFit

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5 Double Push-up Inchworms

200m Run

2 Rounds of:

10 Banded Low Ext. Rotations / side

20 Banded Face Pulls

10 Banded Pull Aparts

1 Round of:

1:00 Couch Stretch / side

20 Banded (above knee) Glute Bridges

1:00 Handstand Progressions


Bench Press

Build to a heavy triple in 12 minutes

then 3 @ 90% of triple every 2:00 for 3 sets


Metcon (Time)

50 Bench Press (BW/0.8 x BW)

Each break on the bench, run 400 meters
You should be aiming to use a weight that you can start with 10 reps in a row. There is no timecap, so be smart about your weight selection.