January 3, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon

Athlete Choose. Pick 1 of the FGB WODS and the Strength or they may do both Metcons

Skills

15-20 Mins Work on Skills or do both FGB MEtcons

Fight Club (AMRAP – Reps)

3 Rounds for 17 Minutes

1 min Thrusters

1 min Power Cleans

1 min Box Jump Overs

1 min Pull Ups

1 min Air Bike

1 min Rest

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest