01/18/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Plank

1 Minute Dead hang

10 Air Squat @2021

10 Lunges

Strength

Four sets of:

Bench Press x 5 reps

Rest 60 Seconds

Single Arm KettleBell Row x 8-10 reps each arm

Rest 60 seconds

Bench Press

WOD

Metcon (Time)

For time:

5 Minute cumulative OH hold 45/25

Then

Four rounds of:

20 Thruster 45/33

10 Pushups

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 )

Connecting to %s