11/12/2015

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

1 Minute Tight Arch Hold

1 Minute Side Plank (Alternate side on second round)

10 Air Squat @ 20×1

10 Box StepUps @ 2110

Strength

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8 reps each leg @ 20X1

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

Front Rack Alternating Reverse Lunges (8-8-8-8-8 @20X1)

Strict Hand Stand Pushups

WOD

Metcon (Time)

Four rounds for time of:

10 Toes to Bar

15 Box Jumps 24/20

20 Air Squats

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