CrossFit ATR North – QuickHiiT
Warm-Up
Warm-up (No Measure)
10/12 cal bike
banded walk ==>
perfect lunges <==
15 cobras (2.5 / 5 lb plates)
15 push-ups
15 ring rows
1 minute front plank
Metcon
Metcon (Time)
4 Rounds for Time:
200 m row
16 wall balls (12 / 16 lbs)
16 V-ups
16 (total) DB rows (20 / 30 lbs)
16 RKBS (35 / 44 lbs)
30 sec plank / 30 sec rest
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