CrossFit ATR – CrossFit

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8 min TIMECAP:

15 Banded Squats

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Goblet Squats (medium load)

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press


Back Squat (2×5 @ 80% of Monday’s weight)

8 minutes

Weighted Pull-ups (5×3 @ Your Pick)

If you’ve done this before, try to go heavier than last time.

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.

12 minutes


Fight Gone Bro (3 Rounds for reps)

3 Round AMRAP, 1 minute at each station

Strict Pull-ups

Ring Dips

DB Hang Power Clean (30/20)

DB Shoulder Press (30/20)

GHD Sit-ups



Metcon (No Measure)

2 minutes Lying Wishbone Stretch (middle split against wall)

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side