CrossFit ATR – CrossFit

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1:00 Jump Rope Practice

5 Double Push-up Inchworms

15 Scap Pull-ups

15 Banded Low Ext Rotations / side

15 Push-ups

15 Banded Frog Stance Glute Bridges

15 Banded Face Pulls

15 Banded Pull Aparts

15 GHD Hip Extensions

1:00 Handstand Progressions


Bench Press (5-5-5-5-5)

15 minutes


Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW
You may have to share a bench/barbell with someone for this workout. Try to partner with someone using the same weight or very close to it.


Metcon (No Measure)

2 Rounds of:

2 minutes Lying Middle Split (against wall)

1 minute Frog Stretch

1 minute Doorway Stretch (Pec Stretch) / side

1 minute Banded Lat Stretch / side