CrossFit Skiatook – CrossFit
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
