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DEC.27.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 Minute AMRAP (Movements Swap at 3 minutes)

100’ Jog

50’ Bear Crawl → 50’ Crab Walk*

50’ Lunges → 50’ Broad Jumps

10 Slam Balls

5 Push Ups

~GOAL: 3-4 Rounds

*Keep hips high in crab walk to get an active stretch through shoulder/chest

————

Stretch Seq:

Single Sided Groiner

Single Sided Pigeon

Single Sided Scorpion

*Repeat with other side*

Metcon (Time)

10 SETS

12/10 Calorie Bike

10 Burpee to Target

-Rest 1:00 between sets-

Metcon (No Measure)

FINISHER

3 SETS

10 Chin-ups

10 DB Upright Row

10 DB Bent Over Row

-Rest as needed-