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5.14.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 6 OF 10/DAY 2

WARM-UP

AMRAP x 10 MINUTES

(Flow)

50′ Bottoms up KB Carry

(L/R)

5 / 5 Side Plank Rotations

10/Side of Half Kneeling

Band Protraction/Retraction

MAIN

3 SETS

10 Alt. Single Arm DB Bench

Press

(2121)*

-Rest as needed b/t sets-

*Athlete will start with the

DBs pressed out and

then alternate bring one

down and keeping the other

up

ACCESSORY

3 SETS

3 – 5 Pull – ups (4111)

:30 Wall Facing Handstand

Hold

-Rest 1:30 b/t sets