CrossFit Skiatook – CrossFit
Stretching and Mobility
Warm-up
3 Rounds:
100m Row
2 Burpees
4 Strict Pull-Ups
6 Sit-ups
8 Wall Balls
Then, with an Empty Bar…
2 Rounds:
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Metcon
Metcon (Time)
25 min cap
800M Row
50 Wall Balls, 20/14
40 KB Swings, 53/35
30 V-ups
30 cal Bike
40 S2OH, 75/55
50 Thrusters, 75/55
800M Row
Skills
Take time remaining in class to work on them skills