CrossFit ATR – CrossFit
Warm-up
50 ft. Walking Lunge
50 ft. Banded Lateral Steps / side
5 Inchworms
10 Scap Pull-ups
15 GHD Hip Extensions
0:30 Hanging Hollow Hold
10 Simultaneous DB Rows w/ Pause (moderate)
15 DB Squats (light, DB per side)
2 minutes ‘KB on Knee’ Ankle Mobility
Strength
Back Squat (5-5-4-4-3-3)
15 minutes
Metcon
Crank (Time)
20-18-16-14-12-10-8-6-4-2
DB Squats (40/30 per side)
Pull-ups
Choose a weight and scale for pull-ups that allows you to perform at least 20/10 in a row, respectively, to start.
Accessory Work
Metcon (No Measure)
3 Rounds of:
20 Banded Hamstring Curls / leg
1 minute Wall Sit (1-leg for Advanced)
THEN
Accumulate 3 minutes in Hollow Hold
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