Sunday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Bike (EZ → Mod → Hard)

4/4 DB Bent Over Row

6 DB Hang to Overhead

16 Plank Alt. Shoulder Taps

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES*

Max Cal. Bike

*Every 2:00 including 3-2-1 go, perform…

4 Ring Rows

6 Plate G2OH

8 Sit-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching / Mobility

Suggested Areas of Focus …

Barbell Quad Smash

Lat Smash on KB Horn

Foam Roll Back/Lats/Glutes/Hamstrings/Quads

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