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BUILD JAN.18.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

AMRAP x 10 MIn (EZ)

200M Run

10 Box Step-ups

10 Yoga Push-ups

:30 Chin Over bar Hold

Metcon (Weight)

MAIN: UPPER HYPERTROPHY

5 RDS:

10 Elevated Feet Ring Pows

2 LLRC/or/6 Strict Pull-up

6 Strict Presses (tough)

Metcon (Weight)

SECONDARY: LOWER HYPERTROPHY

4 Sets:

6 Front Squat(80%)

:45 wall Sit hold

-Rest 2:00 b/t sets-

Metcon (Weight)

ACCESSORY:

Accumulate 3 Min in:

Front Rack KB Hold (AHAP)