01/27/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds

10 Good Mornings 45/33

10 V-Ups

10 Burpee

Strength

Three sets of:

Back Squat x 5 reps (75-80%)

Rest 2-3 minutes

Back Squat

WOD

Metcon (2 Rounds for reps)

Two sets of:

Against a 6 minute running clock:

400 meter run

30 Kettlebell Swings (24/16 kg)

Pull-Ups x Max reps

Rest 5 minutes between sets

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