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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0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

20 Banded Glute Bridges

1-minute Wall Sit

15 GHD Hip Extensions

20 Lunges / side (up/down fashion)

1:00 Calf Stretch / side


DB Lunges

10-10-10 (performed in up/down fashion, 10 on one side, then 10 on the other side)

Superset each set of 10 Lunges with 0:30 Side Plank per side

12 minutes


Metcon (Time)


2k Row for Time

*E3MOM (starting at 0:00):

20 Double Unders

15 RKBS (53/35)

10 KB Goblet Squats (53/35)


3 Mile Bike for Time

*E3MOM (starting at 0:00):

20 Double Unders

15 RKBS (71/53)

10 Pistols (5 per leg)
If you cannot perform 20 DU in 30 seconds or less, scale amount down. If you cannot perform DU at all, perform 50 Single Unders

Accessory Work

Single-Leg GHD Hip Extensions (4×6 / leg)

If you cannot perform single-leg, perform 4×20 GHD Hip Extensions


1 minute Seated Glute Stretch / side

1 minute Calf Stretch / side

1 minute Hamstring Stretch / side

1 minute Couch Stretch / side