CrossFit ATR, CrossFit ATR North – CrossFit

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Run 800

Banded Monster Walk + Lat Steps (50’ each direction)


Side Plank (:30 Per side)

20 Banded Glute Bridges

10 Wipers

10 Scorpions

20 Cobras (2.5lbs)

1 Squat Clean + 2 S2OH + 3 Back Squats (Every 90 seconds x 6 )

Every 90 Seconds (x 6) building in weight each round
Use this time to work on Barbell Cycling and efficiency vs building to a very heavy load.

The barbell should cycle smoothly from one movement to the next.

Metcon (Calories)

4 Rounds of: (3:00 on | 1:00 rest)

20 Wall Balls (20/14)(11/10)

15/10 Cal Assault Bike

With Remaining time AMRAP Calories on the Rower.
Tracking total calories on Rower over all 4 Rounds

Rx+ 30/20lb Wall Balls


:90 Per Side:

Couch Stretch

Pigeon Stretch