CrossFit ATR – CrossFit

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3 minutes to complete:

20 Banded (below knee) Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press



Empty barbell warm-up + drills


Shoulder Press

7 minutes to build to a heavy single then

3 @ 85% of that single every 1:30 x 4

[13 minutes total]

Front Squat (Build to a heavy triple)

12 minutes


Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

2 Thrusters (135/95)

2 Deadlifts (225/155)

8 Box Jumps (24/20)

10 Wall Balls (20/14 to 10/9 ft.)
You will have to share barbells with someone as we won’t have enough barbells or space for everyone to have two. Find someone using the same weights. This goes for the box as well


2 minutes Foam Roll T-Spine

2 minutes Foam Roll Quads

1 minute Couch Stretch / side