Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

1:00 AMRAP of L. Groiner + R. Groiner + Air Squat

2:00 Bike or Rower

1:00 AMRAP of Slow Barbell Kang Squat

Into…

3 MINUTES OF SQUAT PREP…2-3 SETS

10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)

10 Tempo Air Squats (2121)

10 Push-up to Down-Dog

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2121)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Back Rack Lunges (95/65)|(65/45)

20 Slam Ball (20/10)

200m Run

-12:00 Hard Cap-

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