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3.7.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

10!

Curl to Press

Suitcase Lunge

Burpees

2 sets

7 Air Squats

5 OHS (empty barbell) – on coaches call

Metcon (No Measure)

SIMULATED PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 OHS (empty bar) + 4 Tuck-Ups

MIN 2 — Row or Bike, Moderate Effort

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound