Monday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

2 ROUNDS

:30 Air Squats

:30 Rest

:30 Single DB Squats (light weight)

-REST :30-

1 ROUNDS

:30 Burpees

:30 Rest

:30 Hollow Rocks

Workout

Metcon (Time)

6 ROUNDS FOR TIME

:15 Assault Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS FOR TIME

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS FOR TIME

:40 Max Burpees

:20 Max Hollow Rocks

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