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3.18.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up:

3 Rounds (10 minutes)

Row 250m (Increasing effort)

5 DB Single Arm Arnold Presses (L)

25’ OH Lunges (L)

5 DB Single Arm Arnold Presses (R)

25’ OH Lunges (R)

5/5 Single Leg RDLs

:30 Wall Sit

For HSPU Progression…

– 5 Push-ups

– 5 Pike Push-ups

– 5 Elevated Pike Push-ups (on the box)

– 5 Wall Walks

– :30 Handstand Holds

Metcon (AMRAP – Reps)

WORKOUT

4 ROUNDS FOR MAX REPS…

Min 1 – Row for Cals

Min 2 – HSPU

Min 3 – Box Jump (20)

Min 4 – DB Hang Power Clean (50/35)|(35/20)

-Rest 1:00 b/t Rounds-

COOL DOWN

8:00 of Foam Rolling

Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band