8/6/18

Chickasha CrossFit – Fitness

Warm-up

Upon Arrival complete a 750 meter row.

then as a group

2 Rounds of:

40 Shoulder Taps

10 Ring Rows

10 Lunges @3011

Skill

Rope Climbing Technique refresher, if you are confident in your rope climbs then spend time practicing your Hand Stand Holds either against the wall or with a partner.

WOD

Metcon (Time)

4 rounds for time of:

400 meter run

15 handstand push-ups

2 rope climbs

18 Minute Time Cap

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