CrossFit ATR North – QuickHiiT
Warm-Up
Warm-up (No Measure)
400 m run
Banded walk ==>
Walking toe touches <==
20 band pull aparts
20 inchworms
10 push-ups
10 slam balls
15 sit ups
30 sec front plank hold
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Min AMRAP
200 m row
12 RKBS (24 / 35)
12 wall balls (10 / 14 lbs)
12 pulls ups (or ring rows)
8 (each) DB snatches (15 / 25 lbs)
12 hollow rocks
30 sec rest
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