CrossFit ATR – CrossFit

View Public Whiteboard


Before Class:

2 min Foam Roll T-Spine


50 ft. Banded (ankles) Forward March

50 ft. Banded (knees) Lateral Step + Squat / side

20 Cobras (2.5)

10 Single Arm KB Thrusters / side

1 min ‘KB on knee’ Ankle Mobility / side

Guided Barbell Front Squat and Cluster Review


Front Squat (5-5-5 then 3×5)

15 minutes


Metcon (Time)

3 Rounds of:

10 Clusters (95/65)

200-yard Shuttle Run (50-yard down and back x2)

Rx: 135/95

At Home Version

Points of performance with Coach Churro –


Squat Jumps (Tempo, Goblet)


Aim for a 5-second descent, pause for 1-second and then explode out with a jump.

If the first set goes well, aim to hold an object to make things tougher. Focus on full-footedness, good bracing, knees over toes, etc. during your tempo. Add more weight or more time in your tempo to make more difficult


Metcon (Time)

5 Rounds of:

30 Walking Lunges

20 Russian Twists

1-minute Shuttle Run (0:15 down and 0:15 back, twice)
Grab some space outside and feel free to carry your phone throughout the workout and tuse its timer for the shuttle run. It’s important to keep away from others but it’s still important to get outside!