01/21/2016

Chickasha CrossFit – Fitness

Warm-up

750 meter row

This can be done at any point during the warm up.

3 Rounds:

10 V-Ups

10 broad jumps

4 Turkish getups

Strength

4 sets of:

Weighted Pullup – 6 reps

(Puck a weight that is challenging. If you do not have strict pullups then work on a scaling option.)

Weighted Pull-ups

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 alternating frontrack reverse lunges 95/63

5 burpees

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