CrossFit Skiatook – Crossfit/Bootcamp blended
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Stretching and Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
“Black Widow”
5 min AMRAP
100m sprint, then
AMRAP:
10 toes-to-bar
25 DU/50 singles
-rest 1 min-
“Captain America”
5 min AMRAP
200m run w/plate (RX:25/15#)
Then, AMRAP
10 atomic sit-ups w/plate
10 alt OH lunges w/plate
-rest 1 min-
“Thor”
5 min AMRAP
300m run w/DB (RX: 50/35)?
Then, AMRAP
10 alt DB snatch
10 Goblet Squats
-rest 1 min-
“Hulk”
5 min AMRAP
400m run (max effort)
10 floor bench press (95/65)
10 slam balls
-rest 1 min-
“Iron Man”
5 min AMRAP
800m run (RX: w/vest 20/14#)
25 C&J 135/95