CrossFit ATR – CrossFit

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10/8 Calorie Bike

50 ft. Perfect Lunge

3 Rounds of:

10 GHD Hip Extensions

20 Hollow Rocks

10 Back Squats (empty barbell)


Tempo Back Squats (5-2-x-1)

5-5-5 then 3×5

25 minutes


Metcon (Time)

3 Rounds of:

30 Double Unders

20 GHD Sit-ups

10/8 Calorie Bike
This should be a short, intense sprint. Scale movements to potentially do them unbroken and quickly for all rounds.

Accessory Work

Metcon (No Measure)

2 Rounds of:

1 min Hollow Hold

10 Wipers