CrossFit ATR – CrossFit

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100 ft. Walking Lunge

3 Rounds of:

0:30 Double Unders

10 Wipers

10 DB Cuban Press

Empty Barbell Drills for Back Rack Lunge


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 (AMRAP – Rounds and Reps)

10 min AMRAP of:


DB Thrusters (40/30)


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).