Post

12
APR
2018

CF 4/13/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 air squats

10 strict press

5 RDL’s

Mobilize shoulders and thoracic back

Weightlifting

Push Press (5 sets x 2 reps)

Build weight over sets

Metcon

Metcon (Time)

5 Rounds (12 minute time cap)

20 Alternating Pistols

15 SDLHP 75/55lbs

6 Muscle Ups
5 Rounds should challenge even your fittest athletes. Scale to stay sub 12 minutes. Pistol scale should be 30 Air Squats. SDLHP should be 2 sets or less the entire time. Scale for the MUs is 6 burpee pull ups.

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