CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Couch stretch 1 min each side

Bike 1000m/Row 500m/Run 400m

then

Tabata (4 total rounds of each)

HS hold

Plank hold

Bottom of squat hold

Bar hang

Metcon

Metcon (Time)

“Tax Time” (individually for time)

1040 EZ – 3 rounds

10 Burpees + 40 Sit-ups

then

1099 – 3 rounds

10 CTB + 99 singles

then

3 rounds

W-4 Wall walks (nose to wall)

W-2 Muscle-ups (bar or ring)

then

Pay Taxes (3 rounds)

25/15 cal Bike or Rower + 25 DUs
Scale for MUs is 6 ring rows + 6 ring dips

Scale for wall walks is 60 sec HS hold, break up as needed

Cool Down – Stretch

Metcon (No Measure)

Tabata

HB

Superman

(repeat)

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