01/11/2016

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

10 V-Ups

10 Wall Balls

1 Minute Plank

1 Minute Dead Hang

Strength

5 Sets of 3-4 Push Press at 75% – Rest 2-3 Minutes between sets.

1 more set of Push Press for max reps

Push Press

WOD

Metcon (2 Rounds for reps)

Two sets for max reps of:

Against a 6 minute running clock,

100 double unders

10 Pullups

Back Squat x Max Reps

(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

Rest as needed between sets.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s