Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps

:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug

:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups

Strength

Push Press (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toe 2 Bar

-1:30 Rest b/t Sets-

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