01/06/2015

Chickasha CrossFit – Fitness

Warm-up

500 Meter row – complete this at any point in the warm up.

3 Rounds:

10 Air squat @ 20×1

30 forward arm circles

30 backward arm circles

Strength

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Strict Press x 3-5 reps @ 20X1

Station 2 – Toes to Bar x 10-15 reps

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Thrusters (115/83 lbs)

15 Pull-Ups

50 Double-Unders

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