11/17/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Bulgarian Split Squat (5 Each Leg @ 2011

4 Turkish Get-ups 1.5/1

1 Minute Hollow Hold

Strength

Four sets of:

Back Squat x 6-8 reps @ 30X1

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides x 5 reps @ 3030

Rest 90 seconds

Click the link below for a video on Wall Slides:

https://youtu.be/SoC1P-Aoywk

Back Squat @ 30X1 (8-8-8-8)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alternating Lunges 45/33

30 Double-Unders

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