12/08/2015

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

1 Minute Left Side Plank

1 Minute Right Side plank

1 Minute Hollow Hold

1 Minute Tight Arch Hold

Skill

15 Minutes of snatch skill work:

5 Minutes of top half review

10 Minutes of bottom half review.

WOD

Metcon (4 Rounds for reps)

1.

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

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

2.

AMRAP in 4 minutes:

10 Box Jumps (24โ€ณ/20โ€ณ)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

3.

AMRAP in 4 minutes:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

4.

AMRAP in 4 minutes:

30 Double-Unders

10 Toes to Bar

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