Wednesday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Slam Balls

:30 Row

8 Sit-Ups

:30 Row

8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12 Slam Balls

12 Sit-Ups

12 Air Squats

300/250m Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Alt. Leg Lifts Over Slam Ball

10/10 Clam Shells

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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