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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1:00 Jump Rope Practice

50 ft. Walking Lunges

50 ft. Toy Soldiers

5 Double Push-up Inchworms

2:00 Couch Stretch / side

15 Clamshells / side

10 Wipers

10 Scorpions


Weighted Step-ups (5-5-5-5-5 per leg)

DBs- record total dummbell weight

5 in up/down fashion on one leg then the other

15 minutes


Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP of:

20 Double Unders

10 DB Lunges (30/20)

*then 40/20, 60/30, 80/40, 100/50…
If double unders aren’t consistent, scale to the same amount of lunges each round. If still a problem (can’t perform 20 DU in 1 minute), then scale with 2x Single Unders


1000m Ski Erg (Time)


2-minute Foam Roll Quads

1-minute Hamstring Stretch / side

1-minute Calf Stretch / side

1-minute Middle Split