12/15/2015

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

30 Forward Arm Circles

30 Backward Arm Circles

10 v-ups

10 Monster Walks (Each Leg)

Strength

Five sets of:

Strict Press x 4-6 reps @ 2011

Rest 60-90 seconds

Farmer’s Carry x 100 Meters

Rest 60-90 seconds

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

4 Turkish Get-ups (1.5/1)

15 Push-Ups

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