CrossFit ATR – CrossFit

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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 – Reps)

Rotate between these 4 movements in Tabata style (0:20 AMRAP, 0:10 Rest) for 5 Rounds through:


Strict Pull-ups

Bench Dips

Flutterkicks (4 ct.)
Score: Successful Rounds Completed

Sub Pullups for heavy dumbbell rows, Barbell rows, ring rows or fill a backpack and use that for rows.

Sub a bench for a couch


Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Butterfly Stretch

2 min Middle Split

1 min Couch Stretch / side

Accessory Work

DB Lateral Raises (pinkies up)

4×15, keep the slightest forward lean with your torso with pinkies leading the way up for extra emphasis on rear and middle delts.

DB Front Raises (thumbs up)

4×10, keep your abs tight and chin tucked down to prevent leaning back. Thumbs lead the way up with palms facing each other the entire ROM.