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 Air Squat @2111
4 Turkish Getups
30 Double Unders
Strength
5 Sets of:
Max Reps Back Squat at 60%
Rest 4 Minutes
Back Squat
Metcon
Metcon (AMRAP – Reps)
12 Minute AMRAP
You will rotate through 12 stations performing each movement for 1 minute. Your score will be the total reps from all movements.
Stations:
1 – Burpees
2 – Air Squats
3 – Pushups
4 – Pullups
5 – Kettle Bell Swings
6 – Double Unders (4:1)
7 – Turkish Get-Ups 1 Pood / 25lbs
8 – Thrusters 45/33
9 – Situps
10 – Mountain Climbers
11 – Toes To Bar
12 – 1 Minute Plank (If you make it the whole time without dropping you get 1 Rep. Other wise… NO REPS!!!)