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5.30.19

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

EXTENDED WARM-UP

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

Metcon (Time)

WORKOUT

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)

30 Overhead Lunges

BEACH BODY ABS FINISHER

3 SETS

:30 second Plank (elbows)

10 V-ups

:30 second Right Side Plank

10 V-ups

:30 second Left Side Plank

-Rest 1:00-