CrossFit ATR – CrossFit

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

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Metcon (No Measure)

3 Rounds:

:30 Side Planks (per side)(not front plank)

3 Rounds:

10 Push-ups w Rotation to Side Plank

5 Inchworms

1:00 Y,T,W Flow

*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)



Metcon (AMRAP – Rounds and Reps)

With Equipment

“Farm Land”


9 Strict Pull-Ups

15 Hand-Release Push-ups

21 Dumbbell or Kettlebell Swings

Without Equipment

“Farm Land”


15 Hand-Release Push-ups

18 Single Arm Bent over Rows (9 per side)

21 Good mornings (Front Loaded)
Use a DB, KB, Backpack or Barbell for Single Arm Rows

“Meadows Row” or Barbell Single Arm Bent Over Row Video:

Front Loaded Goodmorning:

Accessory Work

Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))

Reverse Flies Video:

TRX Reverse Flies or something to mimic the TRX:

+If you only have a barbell use the bumper plates instead of the dumbbells.

+If you do not have any equipment, use something like soup cans or water bottles as a sub.

+If you have a TRX or rings use them.

We need to build our backs so lets get creative here!