AUG.17.18 CF
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
AMRAP 5
Partner1: 10/8 Cal Row
P2: Plank (until p1 is done then switch)
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Stretching :
:60 (L/R) Intense Arm Wall stretch
:60 Toe Touch
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Activation (P1 on bench, P2 on RDL then switch )
2 RDS:
5/5 SL Empty bar RDL
5 tempo empty bar Bench Press (2121)
—-
DL PRogression…
Metcon (Weight)
STRENGTH
3 SETS
8 Deadlift (30X1)
*Superset with…
8 Bench Press (30X1)
(If no bench, sub DB Floor Press)
Deadlift score and Note Bench Weight in notes.
Metcon (AMRAP – Reps)
Happy Bday Coach ANGELA!!
AMRAP x 9 MINUTES
16 KB Deadlifts (53/35)
12 HR Push-ups
8 Double Russian KB Swings
2018 08 16