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″
