CrossFit ATR – CrossFit
100 ft. Walking Lunge
3 Rounds of:
0:30 Double Unders
10 DB Cuban Press
Empty Barbell Drills for Back Rack Lunge
Back Rack Lunge (10-10-10 then 3×10 / leg)
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)
*100m Run after each round
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).