CrossFit ATR – CrossFit

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400m Run

10 PVC Passes

15 GHD Hip Extensions

20 Goblet Squats


Empty Barbell Warm-up + Drills


High-Hang Snatch (Vertical Torso)

Learning to use the legs to finish your pull

15 minutes to build to a heavy double


Metcon (Time)

5 Rounds of:

10 Lateral Ball Slams (40/30, Rx+: T2B)

40 Double Unders
11 min timecap

Sub: 40 seconds of Double Under attempts for each round


Metcon (No Measure)

1 min Banded Lat Stretch / side

1 min Lacrosse Ball Traps / side

2 min Foam Roll T-Spine

1 min Lacrosse Ball Glutes / side

2 min Foam Roll Quads

At Home Version

Points of Performance with Coach Churro –


One-Legged Broad Jump (Land on both feet)

3×3 per leg focusing on correct foot-knee position and explosive jump for distance. Take your time getting set between each rep on each set.


Metcon (Time)

5 Rounds of:

20 V-Ups

15 Sprawls

10 Handstand Push-ups
Sprawl: Like a no push-up burpee, but with emphasis on getting hips low to the floor while still keeping arms straight.