CrossFit ATR – CrossFit

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2 Rounds of:

10 Perfect Lunges w/ Rotation

0:30 Side Plank / side

5 Candlestick Rolls to Standing

20 Step Back Lunges


Metcon (Time)

2 Rounds:

30 Leg Raises

30 Two Count Bicycle Sit-ups

30 Wipers

30 leg raises from a side plank (per side)

400m Lunge (Time)

These are weighted lunges.

Options: Barbell Lunge

Dumbbell Lunge

Weighted Packpack

Use Google Earth to find a good 400 meters nearby. If you have no means of measuring 400 meters, count 400 Walking Lunge Steps for females and 300 lunges steps for males as a scale.


Metcon (No Measure)

2 Rounds of:

1 min Pigeon Stretch/side

1 min Child’s Pose Lat Stretch

1 min Butterfly Stretch