02/15/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Air Squat @2011

10 V-Up

1 Minute Hollow Hold

Strength

Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Supinated-Grip Pull-Ups x Max reps

Rest 30 seconds

Weighted Pull-ups

WOD

Metcon (3 Rounds for reps)

Against a 4-minute running clock:

18 Burpee

20 Box Jump (24/20″)

Double-Unders x Max Reps

Rest 4 minutes and complete three sets.

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