Friday 9/13/2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

Warm-up (No Measure)

2 Rounds

200 m Run

20 DUs

10 Air Squats

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min. AMRAMP

50 DUs

25 Dips

25 Sit-ups

-Rest 1 Minute

4 Min. AMRAP

40 DUs

20 Dips

20 Sit-ups

-Rest 1 Minute

3 Min AMRAP

15 Dips

15 Sit-ups

-Rest 1 Minute

2 Min AMRAP

10 Dips

10 Sit-ups

RX+ Dips from MU Rings, GHD Sit-ups