CrossFit ATR – CrossFit

View Public Whiteboard


3 Rounds of:

5 Push-up Inchworms

20 Mountain Climbers (2 ct.)

10 Lateral Squats

5 Kick-ups to Handstand against wall


Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-


Metcon (AMRAP – Rounds)

EMOM x 10

10 Burpees

Rest 2:00

EMOM x 5

2 Wall Walks
Score: Successful Rounds Completed

Accessory Work

DB Bench Press (10 EMOM x 5 minutes)


Close Grip DB Floor Press (12 EMOM x 5 minutes)


Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Butterfly Stretch

2 min Middle Split

1 min Couch Stretch / side