12/03/2015

Announcements

Reminder to bring a snack, drink, and a lawn chair on Friday for the Christmas Party! Families are welcome to come workout and/or hangout afterwards.

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Weighted Situps 1.5/1

30 Forward Arm Circles

30 Backward Arm Circles

10 Strict Press with empty bar/light weight

10 Squats with empty bar/dumbells

Strength

Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Push-Ups x 10-12 reps @ 10X0

Rest 2 Minutes

Bench Press

WOD

Metcon (AMRAP – Reps)

Against a 4-minute running clock, perform the following:

Run 400 Meters

20 Wall Ball Shots 20/14

Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

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