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DEC.20.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

4 Rounds

:20 Bike Sprint

:40 Bike Recover

5 Single Leg RDL w/no weight Each Leg

5 Single Arm Suitcase Deadlifts w/ moderate weight Each Leg

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Sumo Deadlift

*Double overhand grip, same as you will use in the SDHP.
First set roughly 80-85% and build from there add weight every minute, small jumps.

Metcon (5 Rounds for reps)

WORKOUT

5 ROUNDS FOR MAX REPS

:30 Sumo Deadlift High Pull (75/55)|(65/45)

-Rest :30-

:30 AbMat (or GHD Sit-ups)

-Rest :30-

:30 Assault Bike

-Rest :30-

Mobility

BANDED STRETCHING — HAMMIES

2:30 Banded Hamstring Stretch