QuickHiiT

CrossFit ATR North – QuickHiiT

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Warm-Up

Warm-up (No Measure)

300 m row

10 banded air squats

10 supermans

20 scorpions

20 ring rows

20 sit-ups

10 wall balls (10 / 14 lbs, 10 ft.)

Metcon

Metcon (AMRAP – Reps)

AMRAP for 24 min.

8 / 10 cal bike

12 push-ups

12 slam balls (30 / 40 lbs)

12 V-ups

12 (each side) dumbbell rows

30 sec plank / 30 sec rest