01/22/2016

Chickasha CrossFit – Fitness

Warm-up

4 Rounds:

10 Russian Twists

10 Ring Rows @ 2010

1 Rope Climb

10 double Unders (If you can do DUs very efficiently. Work on Triple Unders)

WOD

Metcon (AMRAP – Reps)

In Teams of 3:

As Many Burpees in 20 Minutes

Athlete 1 Holds a Plate Overhead

Athlete 2 Does Alternating Burpee Wall Ball Shots in a 1:3 ratio 20/16 10ft target (so after one burpee do three wall ball shots.)

Athlete 3 Holds Plank.

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