04/04/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

400 Meter run (medium pace)

10 Air Squat @3211

20 Butt kicks

20 High Knees

Anaerobic Threshold Test

Anaerobic Theshold (Time)

Shuffle Sprint – 400 ft.

Sled Push – 200 ft. 45/25 on wooden sled

Sled Pull – 200 ft. 45/25 on dog sled

RX+ weights 90/45 on pull sled
The whole point of this workout is to NOT pace. I want 100 percent effort the entire time. If you cant finish pushing the sled on your own then I will assist. the entire Wod could take as few as 2 1/2 minutes.

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