CrossFit ATR – CrossFit
Warm-up
100 ft. Walking Lunge
3 Rounds of:
0:30 Double Unders
10 Wipers
10 DB Cuban Press
Empty Barbell Drills for Back Rack Lunge
Strength
Back Rack Lunge (10-10-10 then 3×10 / leg)
18 minutes
Performed in an up/down motion for all 10 reps on one leg before switching over to the other leg.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of:
2-4-6-8-10….
DB Thrusters (40/30)
4-8-12-16-20…
Double Unders
*100m Run after each round
Accessory Work
Glute Bridges (3×10)
aka Hip Thrusts
Pick a weight, from the floor NOT on a bench. Focus on a 3-count hold and squeeze for each rep. Refrain from overextending (aka keep your hollow).
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