CrossFit ATR – CrossFit

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Today has a lot of pieces to complete in an hour. Because it is a holiday schedule (9:30 & 10:30), please make sure to be here early to prep your body for squatting before class!

2 Rounds of:

0:10 Max Wattage Assault Bike

0:30 Handstand Progressions

10 Wipers

10 Medball Jump Squats (20/14lbs)


Back Squat (Build to Heavy Double)

14 minutes

Back Squat (3×5 @ 85% of Heavy Double)

Done every 2 minutes, together


Metcon (Time)

For Time:

2000m Row

*12 Push-ups every 250m

Rx+: 5 HSPU every 250m
15 Minute Cap


Rest 3:00 between Metcons

Metcon (Time)

3 Rounds for Time:

55 Double Unders

35 Hollow Rocks

15 Dumbbell Push Press (50/35)

Accessory Work

Metcon (No Measure)

4×25 Banded Face Pulls


Metcon (No Measure)

1 min Foam Roll T-Spine

1 min Doorway (Pec) Stretch / side

1 min Deadhang