CrossFit ATR – CrossFit

SPECIAL Valentines Day partner WOD this Friday!!

Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD!
Check your emails for more information and WOD description.

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200 Run

2 Rounds of:

10 Scap Pull-ups w/ pause @ top

15 Banded Glute Bridges

10 DB Cuban Presses

Review Split Footwork and the Split Snatch


Barbell Hip Thrust (5-5-5-5 then 2 x 5)

Barbell Hip Thrust over Bench
4 sets of 5 increasing in weight then 2×5 @ the same weight.

(20 minutes)


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Hang DB Split Snatches Right Arm (40/30)

10 GHD Sit-ups

10 Hang DB Split Snatches Left Arm

1 Rope Climb (15ft)

Rx+: 60/40 and Legless Rope Climb


Metcon (No Measure)

2 min Wishbone Stretch

1 min Pigeon Stretch / side

2 min Lacrosse Ball Front Delts/Pecs / side

1 min Deadhang