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5.10.19 Build

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Crossfit Chowchilla – BUILD

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Metcon (No Measure)

CYCLE 3/WEEK 5 OF 10/DAY 4

WARM-UP

AMRAP x 10 MINUTES (EZ)

200m Run

10 Tempo Air Squats @

3111

:30 Star Plank (L/R)

:30 Hanging L-sit hold

LOWER BODY

3 – 5 ROUNDS

1:00 Max Goblets Squats

(Heavy)

1:00 Max DB Box Step Overs

1:00 Max GHDs

SECONDARY

3 – 5 ROUNDS

1:00 Max DB Push Presses

Presses (light)

1:00 Max Strict Pull-ups

1:00 Max DB Bench Presses

(light)

1:00 Max Body Rows