01/25/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Bent Over Row @2011 95/63

1 Minute Hollow Hold

10 Ring Rows @ 1010

Skill

30 Minutes to complete 3 sets of:

30 Double-Unders

Handstand Push-Ups x 7-10 reps

Kettlebell or Dumbbell Snatch x 5-7 reps each arm

This is a skill session first! If you are not good at one or all of these items… take the time to practice them today. If you are proficient at one or all of these items then feel free to scale up the difficulty level… i.e. deficit HS Pushups, make the snatches heavy… etc.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest to Bar Pull-Ups

10 Thruster 45/33

15 Dips

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