11/02/2015

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

Run 200 Meters

10 Walking Lunges

10 Bent over row @2111 (whatever weight is manageable with proper pause)

Strength

Every two minutes, for 6 minutes (3 sets):

Alternating Reverse Lunge x 20 @ 10X0

Go heavy the final steps should not be performed without struggle.

Alternating Reverse Lunges (20-20-20)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Total all rounds and reps.

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