12/14/2015

Chickasha CrossFit – Fitness

Warm-up

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

10 Air Squat @2011

Strength

Take 10 minutes to build to a heavy Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 3-5 reps @ 30X1

Front Squat

WOD

Metcon (No Measure)

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

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