Thursday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1 – :30 Russian KBS → :30 American KBS

MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike

MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)

*:03 descent, :03 pause in the bottom and :03 ascent!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15 Kettlebell Swing

MIN 2 – 12/10 Cal. Bike

MIN 3 – 9 KB Goblet Squats

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Skull Crushers

20 Alt. V-Ups

10 Bicep Curls

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