CrossFit ATR, CrossFit ATR North – CrossFit

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400m Run

5 GHD Hip Extensions w/ 0:05 HOLD at top each rep

10 Cossack Squats

10 Reverse Walking Toe Touches

20 Cobras (2.5lbs)

3 Rounds:

50ft Single Arm KB Front Rack Lunge (Per side)

10 DB Push Presses (two dumbells) (per side)


Back Rack Lunge

4 (2 reps per leg) Every 1:30 x 8

Increasing weight throughout


Metcon (Time)

5 Rounds of:

10 Alt. DB Snatch (50/35)


2-minute rest
Each round should be max effort! Make sure you are all sprinting and using a DB that is light enough for you to move fast and unbroken.


1 minute Hamstring Stretch / side

1 minute Banded (on post) Couch Stretch / side

1 minute Laying Pancake Split on wall