ChickFit 08/25/18

Chickasha CrossFit – Fitness

Warm-up

“Rowling” – 10 Frames / team

Teammates take turns on the rower and the goal is to row exactly 100 meters. You can row as fast or slow as you want but you can’t put the handle down or stop rowing.

For every meter over or under 100, your team gets a point.

At the end of 10 frames, 1 point = 1 burpee to be done by each teammate.

If the total points are over 10, then the team divides up the burpees.

The team with the lowest number of points doesn’t have to do any burpees.

“Plate Pass”

2 teams pass a stack of 10lb pates from one end of a line to another and then back to the start as fast as they can.

The team to complete this the fastest wins! The losing team does 5 situps.

Continued Warm-Up:

Joint Rotations

Skill

AIR SQUAT

WOD

Work Out of the Day

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP (As Many Rounds/Reps As Possible)

10 Air Squats

20 Russian Twists (10lb Plate)

30 Shoulder Taps from high plank

Modified/Scaled – Unweighted twists, shoulder taps from knees

RX+ – Use 25lb plate for squat and Russian Twists

STRETCH/ COOLDOWN

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