CrossFit ATR North – QuickHiiT
Warm-up
Warm-up (No Measure)
10 / 12 cal bike
10 inch worms w/ 1 push-up
Banded walk then reverse
10 each side, external low rotations
10 total shoulder presses (10 / 20 lbs)
15 goblet squats (20 / 25 lbs)
15 hollow rocks
1 minute plank
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Min AMRAP
200 m row
16 (total) alternating lunges (15 / 25 lbs)
16 sit-ups
16 RKBS (24 / 35 lbs)
10 each arm, dumbbell rows (15 / 25 lbs)
10 jumping air squats
30 sec rest
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