03/09/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!

Chickasha CrossFit – Fitness

Warm-up

1 Round:

30 Dumbbell Press

40 Single Arm Row (20 each arm)

60 lunges (30 Each Leg)

Strength

Four sets of:

Weight Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

Strict Pull-Ups

WOD

Metcon (3 Rounds for reps)

Three sets for max reps:

60 seconds Double unders

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Air Squat

30 seconds Rest

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