QuickHiiT

CrossFit ATR North – QuickHiiT

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Warm-Up

Warm-up (No Measure)

300 m row

20 jumping jacks

walking toe touches ==>

15 banded squats

30 sec plank / 3 sides

15 supermans

15 pull-ups

QuickHiiT Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

400 m run

20 alternating lunges w/ dumbbells (15 / 25 lbs)

20 ring rows

15 clusters w/ dumbbells (15 / 25 lbs)

15 V-Ups

30 sec rest