10/8/18

Chickasha CrossFit – Fitness

Warm-up

Strength

Back Squat

Back Squats:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2-3 minutes between sets and use the time to work shoulder mobility

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers (55/35 lbs)

10 Pull-Ups

15 Box Jumps (24″/20″)

Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

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