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4.22.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 3 OF 10/DAY 1

WARM-UP

800m Run

Into…

3 ROUNDS

12 Weighted Glute Bridges

10 Jumping Air Squats

MAIN

Back Squat

4 x 5 – 6

30×1

70 – 75% of 1RM

Rest 2:30

SECONDARY

3 SETS

100′ Sled/Box Push

(HEAVY)

-Rest 1:30 b/t Sets

ACCESSORY

EMOM x 10 MINUTES

MIN 1 – 50′ DB Front Rack

Lunges

MIN 2 – :50 Plank Hold