CrossFit ATR, CrossFit ATR North – CrossFit

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400m Run

Perfect Lunge w/ Rotation

50ft Banded Lateral Steps

12 Internal and External Rotation (per side)

12 Push-ups

2:00 Foam Roll of Quads (per side)

(Review Ring Stability and Ring Dip)


Dips (10-10-10-10-10-max)

(12 Minutes) (Bar Dips)

5 sets of 10 increasing in weight through out followed by 1 set of max reps @ body weight


Metcon (Time)

4 Rounds For Time:

20 Suitcase Carry KB Lunges (53’s/35’s)

15 Russian Kettlebell Swings (53/35)

10 Ring Dips

5 Calorie Ski Erg
14 Minute Cap!


12 Minutes: Shoulder and Anterior Hip Mobility