QuickHiiT

Aug 9, 2018 | WOD

CrossFit ATR North – QuickHiiT

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Warm-Up

Warm-up (No Measure)

300 m row

10 jump squats

10 hollow rocks

10 supermans

10 scorpions

10 inch worms w/ 1 push-up

10 high knees (each side)

Metcon (No Measure)

EMOM for 24 minutes:

1: 8 / 10 cal bike

2: 12 alternating lunges w/ plate above head (15 / 20 lbs)

3: 12 (each side) dumbbell rows (15 / 25)

4: 12 V-ups

5: 12 RKBS (24 / 35 lbs)

6: 30 sec plank / 30 sec rest