CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

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400m Run

0:30 Hanging Hollow Hold

5 PVC Passes

15 GHD Hip Extensions

50 ft. Walking Lunges

10 Toy Soldiers

1:00 Handstand Progressions

50 ft. Front Rack KB Carry (per side)

50 ft. KB Waiter’s Walk (per side)


Review of KB movements


Kettle Bear 20 (Time)

2 Rounds for Time:

20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)

20 Double-Unders

20 Single-Arm Overhead Walking Lunges (24/16 kg)

20 Double-Unders

20 Alternating Kettlebell Snatches (24/16)

20 Double-Unders

20 Kettlebell Clean-and-Presses (24/16 kg)

20 Double-Unders

20 Kettlebell Swings (24/16 kg)

20 Double-Unders

Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.