7/30/18

Chickasha CrossFit – Fitness

Warm-up

3 Rounds of:

15 PVC Passthroughs

16 Overhead PVC Lunges

15 Behind the Neck PVC Press

200 Meter Jog

Mobility

10 Minutes of dedicated Overhead mobility.

(i.e. thoracic extensions over a roller, or shoulder flexion extension on a lacrosse ball, pec stretch on the wall)

Skill

Overhead Squat w/PVC Instruction

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

50 double-unders

10 overhead squats, 135 lb.

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