10/21/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds

Hanging L-Sit for 1 minute

10 Air Squat @2211

4 Turkish Get-Ups

Strength

Four sets of:

Weighted Pull-Ups x 4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes

Weighted Pull-ups (4-4-4-4 @21×0)

Strict Pull-Ups (Max Reps @ 21×0)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

10 Bent Over Rows (115/75 lbs)

20 Box Jumps (24″/20″)

Run 200 Meters

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