01/13/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Ring Rows @ 2011

10 Weighted situps

20 Lunges

Strength

Three sets, not for time, of:

Alternating Pistols x 6-10 reps

Bottom’s Up Kettlebell Walk x 100′ each arm

Pull-Ups x 10

WOD

Metcon (Time)

Three rounds for time of:

10 Ground to Overhead (115/73 lbs)

400 Meter Run

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