CrossFit ATR North – QuickHiiT
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
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