CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Back Squats @ 65%

Min 2 – 4 Back Squats @ 70%

Min 3 – 2 Back Squats @ 80%

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

Metcon (Time)

30-28-26-24-22-20

Sit-Ups

Alt. Lunges

15-14-13-12-11-10

Pull-Ups

KB Swings 53/35