November 19, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Muscle-ups (5 X 5 Bar Muscle Ups / Progressions )

Metcon (Time)

4 Rounds

20 Wall Ball Shots 20/14

5 Pull Ups & 10 Calories

20 KB Swings

5 Pull Ups & 10 Calories

20 Alt. OH Barbell Lunges

5 Pull Ups & 10 Calories

RX Rower – 75/55

Comp Bike – 95/65

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