Sunday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Plate Deadlift → Plate Hang to Overhead

5/5 Split Squats → 10 Reverse Lunges

10 Plate Sit Ups (keep plate in front of chest)

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

6-12-18-24…

Plate Ground to Overhead

Overhead Plate Reverse Lunges

Alt. V-Ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00-5:00 of Group Mobility..

Quad Smash

Lat Stretch

T-Spine Stretch

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