Monday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

1 ROUND (7 MIN CAP)

10 Strokes, Drill #1

5 Inch Worms w/push-up

10 Strokes, Drill #2

10 Glute Bridge-Ups

10 Strokes, Drill #3

10 Ring Rows

10 Strokes, Drill #4

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

Optional Finisher

Warm-up (No Measure)

2 SETS

5-8 Rower Pike Ups

5-8 Rower Hamstring Curls

1:00 Post-Workout Row Cool Down

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