CrossFit ATR North – QuickHiiT

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Warm-Up

Warm-up (No Measure)

8/10 cal bike

15 banded squats

15 ring rows

15 v-ups

15 supermans

15 cobras (2.5 lbs)

45 sec plank

Metcon

Metcon (No Measure)

EMOM (4 rounds):

200 m row

18 push presses (10 / 20 lb dumbbells)

18 RKBS (24 / 44 lbs)

18 DB rows (9 each side, 15 / 25 lbs)

18 sit-ups

30 sec plank / 30 sec rest