11/20/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Tight Arch Hold

1 Minute Hollow Hold

30 Forward Arm Circles

30 Backward Arm Circles

10 Alternating Reverse Lunges with dumbbells in each hand. 25/15

WOD

Metcon (AMRAP – Reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Pull-Ups

60 seconds of Push Press 95/63

60 seconds of Burpees

Rest 60 seconds

Teams get one pullup station, one barbell and one burpee Station. Team members rotate through the 4 stations at 60 second intervals. Post total score.

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