11/30/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Burpee

10 Pushup @ 2011

10 V-Up

Strength

Every 3 minutes, for 15 minutes (5 sets):

Strict Press x 3-5 reps @ 10X1

Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

Strict Press

WOD

Metcon (AMRAP – Rounds and Reps)

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

6 Strict Handstand Push-Ups

9 Pullup

12 Toes to Bar

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