Chickasha CrossFit – NC30


Warm-up (No Measure)

AMRAP x 6 MINUTES (or 3 rounds)

10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)

25’ Butt Kickers/25’ High Knees

10 Alt. Groiners

*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*

*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.


Metcon (AMRAP – Rounds and Reps)


400m Run

10 MedBall Power Clean

200m Run

10 MedBall Press

Optional Finisher

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON/ :10 OFF)

MOVEMENT 1 – DBL Bicep Curls

MOVEMENT 2 – Russian Twists

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s