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4.23.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

EMOM X 9 MINUTES

Min 1: Calorie Bike (Increasing effort each round)

Min 2: Kip Swings Hanging Knee Raises Toes to Bars

Min 3: Hollow Hold Flutter Kicks Hollow Rocks

Metcon (No Measure)

WORKOUT

EMOM X 21 MINUTES

MIN 1 – :45 Hard Row

MIN 2 – :45 Bike or 100-150m Run

MIN 3 – 10 V-Ups then Max Plank in

Remaining Time

RUMP PUMP FINISHER

2 SETS

20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets