02/03/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Plank

20 alternating lunges

10 pushup @20X1

Strength

Warm up to 80% then:

Bench Press:

Set 1 – x 3 reps 80%

Set 2 – x 2 reps 85%

Set 3 – x 1 rep 90%

Set 4 – x 3 reps 85%

Set 5 – x 2 reps 90%

Set 6 – x 1 rep 95%+

Rest 2 minutes between sets

Bench Press

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Hand-Release Push-Ups

21 Double-Unders

Mobility

Pick a mobility drill from the following and complete 2 to 2.5 minutes of it. (On each side if applicable)

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