Friday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

:30 Bike (Moderate Pace)

10 PVC Push Press with Back Against The Wall

:20 Mountain Climbers

Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

12/10 Cal. Bike

10/10 Single Arm DB Push Press

20 Grasshoppers*

*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5/5 Single Arm DB Upright Rows @20X2

:45 Ring Plank or Floor Plank

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