CrossFit ATR, CrossFit ATR North – CrossFit

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10 Perfect Lunge w/ Rotation

50 ft. Banded Lateral Steps (per side)

2 Rounds:

5 GHD Hip Extension (w/5-second hold at top)

10 GHD Sit-ups

3 Rounds:

5 Single Arm KB Squats (per side)

5 Single Arm KB Lunges (per side)

(Empty Barbell Drills and Mobility for Back Squat)


Bodyweight Back Squat Ladder (AMRAP – Reps)

Every 2:30, 1-2-3-4-5…

Back Squats (Bodyweight/ 80% Bodyweight)

Continue until you are not able to complete the prescribed amount of repetitions within 2:30
Score is total reps completed.

We expect you to make it past 10 at a minimum. Scale accordingly.

Accessory Work

3 Rounds of:

10 Split Leg KB RDL (per side)

15 GHD Hip Extensions

0:10 Banded Low Ext Rotation HOLD


30 Cal Ski Erg (Time)

30 Cal Ski Erg