Thursday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row

10 Alt. Plank T-Twists*

20 Walking Lunges

*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

10/8 Cal. Row

30 Russian Twists

20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 MAX Bicep Curls

:30 Rest

:45 MAX Superman Swimmers

:30 Rest

(No Measure)

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