12/11/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 weighted situps

10 Strict Pullups

100 meter farmers carry

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two ‘rest’. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

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