CrossFit Skiatook – CrossFit
Stretching and Mobility
Warm-up
3 Rounds
10 Push-ups
10 Air Squat
20 DUs/40 Singles
Boot Camp
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 DB Thrusters
25 DUs/ 50 Singles
10 Box Jumps/Step-ups
CrossFit
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 Thrusters 95/65
25 DUs
10 Box Jumps 24/20
Strength
Back Squat (5×3)
All 5 sets @ 80% of 1RM
