02/10/2016

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

1 Rope Climb

10 Weighted Situp 1.5/1

10 One Arm DB snatch (Light)

Skill

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Practice Kip

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

WOD

Metcon (Time)

Four rounds for time of:

14 Alternating Dumbbell / Kettlebell Snatch

14 Toes to Bar

400 Meter Run

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