Friday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Knee Push-Ups

10 Tall Plank Alt. Shoulder Taps

100m Jog

5 Wall Squats

10 Alt. Lunges

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows

MIN 2 – 15/12 Cal. Row

MIN 3 – 5 DB Front Squats + 10 Alt. Front Rack Lunges

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Side Plank Hip Raises

20 Glute Bridge-Ups

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