12/02/2015

Chickasha CrossFit – Fitness

 

Warm-up

3 Rounds:

1 Minute Plank

10 Strict Pullups

20 Alternating Lunges

Strength

Three sets of:

Bulgarian Split Squat x 10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 10 reps @ 2111

Rest 30 seconds

TRAP RAISES VIDEO

https://www.youtube.com/watch?v=mcd7dFAfpEw

Bulgarian Split Squat

WOD

Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees

(recommended weights 115/75 lbs)

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