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3.20.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

High Knees

Heel Walk (athletes will walk forward on heels with their toes up)

Butt Kickers

Toe Walks (walking forward on toes with heels up

Single Leg Hop (right leg)

Single Leg Hop (left leg)

Bunny Hops (athletes will make small hops forward in a squat position)

Broad Jumps

Burpee Broad Jumps

5 KB Deadlift

5 Hip Pops

5 Russian KB Swings

5 American KB Swings

5-8 reps of each

Scap Pull-up

Kip Swing

Dynamic Kip

Dynamic Kip + Knees Up

Single Pull-ups

Connecting with Push-Away

Metcon (Time)

HELEN

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position