8/2/18

Chickasha CrossFit – Fitness

Warm-up

3 Rounds of:

10 Hip Circles each direction

10 Good Mornings

10 Kettlebell Deadlifts

5 Single Arm KB Press (each side)

Skill

Russian KB Swing Review

WOD

Metcon (Time)

3 rounds for time of:

Run 3 full blocks (1300 Meters)

20 pull-ups

30 russian kettlebell swings 52/35

30 Minute Time Cap

It is ok to scale the run down to 2 Full blocks (850 Meters)

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