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3.29.19 BUILD

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Warm-Up

5 min Run/Row/bike

3 rounds

10 air squats w/ band around knees

5/5 Cossack Squats

Hold weight in goblet

FS 1RM (Total Weight)

Front Squat (1 Rep Max)
15:00 running clock

Metcon (Weight)

3 sets

10 Alternating Box Step-Ups *KB in front rack (tough)

-rest 1 min btn sets-

MAX Plank Hold

No sagging hips, no elevated hips!