CrossFit ATR – CrossFit

This Saturday (tomorrow) will be our “Diapers, Donuts, and Brews” event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.

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2 Rounds:

0:15 Seconds Single Legged Glute Bridge Hold /per side

15 Glute Bridges

0:30 Side Plank / side

10 “Playboys” per side (5/1.5lbs)

20 Lunges

(Back Rack Lunge Review – Set-up, Feet positioning, temp descent, etc.)


Back Rack Lunge (3-3-3-3-3/leg)

3 reps to be done in up/down fashion before switching to other leg

15 minutes


Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2, alternating rounds of work/rest

24 min AMRAP of:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps


Rx: 24/20

Rx+: Burpee Box Jump OVERS (30/24)
For scoring purposes, the 100m Run will count as 1 rep.

Accessory Work

Metcon (No Measure)

2×10 Kneeling KB Bottom’s Up Presses / side

100 Band Pull Aparts (with rests of no more than 0:10)