CrossFit ATR – CrossFit

Log onto our Zoom Classes: CrossFit @ 12 for more detailed scaling and equipment subs!
Barbell Club @ 6pm

Here is the link to join into our Zoom Online classes:,
****PASSWORD: 12345****

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:30 Downward Dog

10 Push-ups

:30 Perfect Lunge Hold on left leg

5 Inchworms

:30 Perfect Lunge Hold on left leg

10 Scorpions

:30 Alternating Cossack Squats


Metcon (Time)

For Time:

400 Meter Lunge

800 Meter Run

400 Meter Lunge
Today is designed for us to be outside.

RX+ Wear a Weight Vest

Scale: Run with 1600m Row or 2 Mile Bike

400m Lunge with 300 Step back lunges if you want to stay indoors.

Accessory Work

Metcon (No Measure)

3:00 hold for each movement:

Wall Split Stretch (

Pigeon Stretch (per side)

Couch Stretch (per side)