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4.15.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 2 OF 10/DAY 1

WARM-UP

4:00 Tabata Bike

2 ROUNDS

8/8 SL Glute Bridges

5/5 High Box Step-ups

Then…

3 Sets

50m Sprint (Run)

*Build each set. Start Mod.

End 90%.

-Rest as needed b/t

MAIN

Back Squat

4 x 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

3 Sets

50′ Reverse Sled Drag

(HEAVY)

-Rest 1:30 b/t Sets

ACCESSORY

3 SETS

8/8 Rear Foot Elevated Split

Squats 2111

-Rest 1:30 b/t Sets