Sunday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian Swings

10 Jumping squats

50ft* High Knees → Butt Kicks → 100m Run

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 KB Sumo Deadlift High Pulls

MIN 2 – 10 KB Goblet Alt. Step-Ups

MIN 3 – 200m Run

Optional Finisher

Warm-up (No Measure)

2-3 SETS

40 Alt. Hollow Flutter Kicks (20 per leg)

5-8 Push-Ups @31X1*

*Main focus here is on the :03 descent

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