CrossFit ATR, CrossFit ATR North – CrossFit

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June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event on Saturday (11am). Your registration goes towards a good cause.


Bike 1:00 (Upper body only)

5 Double Push-up Inchworms

20 Cobras (2.5lbs)

10 Russian KBS

20 Hollow Rocks

20 GHD Hip Extensions

1:00 Handstand Progressions

3 Sided plank (:30 per side)


Shoulder Press (5-5-3-3-1-1-1)

Each set performed together, every 2 minutes

After last heavy single, 3 Rounds of max reps (10+ each round) DB Lateral Raises

20 minute timecap total

Barbell Hip Thrust (5-5-5-5-5)

Barbell Hip Thrust over Bench
(Increasing in weight throughout) (20 minute cap)

This exercise is to be Superset w/ weighted plank (listed below)

Use the barbell pads on the barbell and concentrate on glute squeeze with a pause at the top. Avoid Hyperextending your lower back!

Weighted Front Plank (5 sets of 30 second holds)

Front Plank with weight added on the back
Add weight throughout if the form is good and you can hold unbroken for 30 seconds. Keep plate on the lower back/pelvis.

Track weight and track time (30 seconds) in comments


50′ Perfect lunge w/ Rotation

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 PVC Front Rack/ Lat Mobility drill over GHD or bench