02/18/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Good Mornings 65/45

10 Bent over Row

100 meter bottoms up kettlebell walk

Strength

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

WOD

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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