CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
2 Shoulder Press + 1 Push Press (3×1)
3×1@65%
3×1@70%
3×1@75%
% based off shoulder press
Metcon
Metcon (Time)
20 Hand Release Push-ups
20 Push Press, 95/65
20 Pull-ups
40 Goblet Squats, 53/35
Then 2 rounds of
10 db floor bench press 50/35
10 HSPUs
10 C2B
