Post

15
MAY
2018

CF 5/16/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30sec wall sit

20 Air squats

10 Pushups

grab barbell

2 Rounds

10 Good mornings

10 Back squats

10 Push-ups

Mobilize legs and back for BS

Weightlifting

MisFit Back Squat (5 sets x 2 reps)

Dont skip leg day!
@90%+

Metcon

Metcon (Time)

50-35-20 (Time cap: 20 minutes)

Wallballs 20/14lbs

Push Ups

Run 400m after each set of Push Ups
Good bye arms. Have your best athletes push the pace on the run and tell athletes who struggle to use the 400m as a flush so they can come back inside and do big sets.

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