8/27/18

Chickasha CrossFit – Fitness

Warm-up

Strength

Four sets of:

Front Squats x 6-8 reps @ 30X1

Rest 45 seconds

Single-Arm Dumbbell Row x 8 reps each arm @ 21X0

(pull the dumbbell to your hip, not your chest)

Rest 45 seconds

Front Squat

WOD

Metcon (Time)

For time:

400 Meter Run

50 Wall Ball Shots

50 Push-Ups

400 Meter Run

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