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4.12.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (No Measure)

Cycle 3 / Week 1 of 10 / Day

4

WARM-UP

AMRAP x 10 MINUTES (EZ)

200m Run

10 Box Step-ups

10 Yoga Push-ups

:30 Chin Over Bar Hold

LOWER BODY

3 – 5 SETS

12 DBL KB Front Squats @

2111

6/6 KB FR Reverse Lunges

12 KB RDLs @ 2111

-Rest 1:30 b/t Sets-

SECONDARY

3 – 5 SETS

12 KB Arnold Presses @ 2111

6/6 SA KB Bent Over Rows

12 Chin-ups

-Rest 1:30 b/t Sets-

ACCESSORY

3 SETS

10 Strict TTB

30 Sit-ups (or GHDs)