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 tomorrow (11am). Your registration goes towards a good cause.


11 minutes to finish:

50 ft. Walking Lunge

0:30 Perfect Lunge / side

25 Banded Face Pulls

25 Air Squats

1:00 Couch Stretch / side

15 GHD Hip Extensions

15 RKBS (moderate-heavy)

10 Wipers

10 Scorpions

15 Banded Glute Bridges


Empty Barbell Warm-up and Drills


Front Squat (3 Reps Every 2:00 x 8)

Building up in weight throughout


Metcon (Time)

5 Rounds of:

160m Shuttle Run

10 Back Squats

Rx: 135/95

Rx+: 185/125
15 minute timecap

*No Racks permitted

For every rep short of finishing, you must perform 3 Burpees. The run counts as 4 reps, one for each 40m segment.