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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15 Scap Pull-ups

0:30 Hanging Hollow Hold

5 PVC Passes

0:30 Handstand Hold

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

15 Wall Squats

15 V-Ups


Empty Barbell Warm-up + Drills


Overhead Squat


15 minutes


Metcon (Time)

4 Rounds of:

21/18 Calorie Row

15 Toes-to-bar

7 Overhead Squats

Rx: 95/65

Rx+: 135/95 (must finish within timecap for Rx+)
16-minute timecap

Accessory Work

4 Rounds of:

20 Banded Face Pulls

20 Banded Pull Aparts

0:30 Hanging Hollow Hold


1-minute Glute Stretch (sitting, hugging the knee) per side

1-minute Hamstring Stretch / side

1-minute Pigeon Stretch / side