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BUILD Jan.07.19

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TESTING WEEK 7th-18th (Must have 3 months of CF to start Testing). *Testing is Not Mandatory*

Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

4:00 Tabata Bike/Row

2 ROUNDS

8/8 SL Glute Bridges

5/5 High Box Step-ups

——

Then…

3 Sets

50m Sprint (Run)

*Build each set. Start Mod. End 90%.

-Rest as needed b/t-

Back Squat (5×2)

Tempo (1111) rest 3min

Metcon (Weight)

SECONDARY: Upper Push

EMOM x10 MIN

3 Strict Presses

*Increase load each set

Metcon (No Measure)

ACCESSORY:

3 Sets

5/5 Rear Foot Elevated Split Squat (aka Bulgarian SS)

*DBs Held at sides