Chickasha CrossFit – Fitness


3 Rounds:

30 Forward and Backward Arm Cicrles

20 Single Arm Row (10 Each Arm)@2011

1 Minute Paleo chair


Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps

Metcon (3 Rounds for reps)

Three sets, for max reps of:

Sprint 200 Meters

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 2 minutes

Kipping HSPU will be allowed today, but they’re not an RX.

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