CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Superset A and B then rest

2 minutes.

A.

Floor Bench Press

3×12

B.

Barbell Bent Over Row

3×12

Perform 12 Floor Bench Presses followed by 12 Bent Over Rows. After both movements are complete, rest for 2 minutes.

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

Pull-ups

-400m row on the Dashes

Murph Prep

CONDITIONING

2 x 800m runs with vest

Rest 2 minutes between each run