01/12/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Hollow Hold

10 Good Mornings

10 Bent over Rows

10 Air Squat @ 2011

Strength

Five sets of:

Front Squat x 2 reps

Rest 2-3 minutes

If you are feeling fresh… the percentage should be around 85%. However, this is by feel…. and it should feel heavy.

Front Squat

WOD

Metcon (3 Rounds for reps)

Three sets for max reps of:

Sprint 100 Meters then:

60 seconds Push-Ups

60 seconds Kettlebell Swings (1.5/1 pd)

60 seconds Burpees

Rest 3 minutes

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