04/05/2016

Chickasha CrossFit – Fitness

Warm-up

500 Meter Row

(this can be completed at any point during the warm-Up)

3 Rounds:

10 Lunges @1511

25 Forward Arm Circles

25 Backward Arm Circles

10 Pushup

Metcon (Time)

Complete the following for time:

21-15-9

Air Squat

Push Jerk 95/63

Sit-Up

Mobility

Hip Capsule Mobilization

Wall Slides

10 Minutes Barbell rolling on Quads

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