CrossFit ATR – CrossFit

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2 Rounds of:

5 Double Push-up Inchworms

10 DB Cuban Presses

1 minute Wall Sit

15 Banded (below knee) Goblet Squats


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

5-5-5 then 3×5

17 minutes

(heavier than last week)


BFA (Time)

4 Rounds of:

30 Wall Balls (20/14 to 10/9 ft)

20 Push-ups

10 Ring Dips
Scale to a means of completing all movements in the first round unbroken. Elevate your push-ups if needed, and perform box/bench dips if needed for dips.


Metcon (No Measure)

2 Rounds of:

3 minutes Foam Roll Quads

1 minute Butterfly Stretch

1 minute Middle Split Stretch