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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 5 OF 10/DAY 2

WARM-UP

EMOM x 6 (EZ)

Min 1 – :50 Crab Walk

Min 2- :50 Ski/Slam

Ball/Row

2 ROUNDS

:30 Scap Push-ups

2/2 TGU

MAIN

Bench Press

7 x 3 – 4

20×1

80% – 85% of 1RM

rest 3:00

SECONDARY

NONE

ACCESSORY

3 Sets

10 Barbell Prone Rows (or

Bent Over Rows)

-Rest 1:00 b/t Sets