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DEC.3.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

AMRAP x 8 MINUTES

30 Single Unders

5 Burpees with tall jump

5 Scap Pull-ups

– Shake out and rest-

3-5 Strict Pull-ups

:10 Chin Over Bar Hold

25’ Low Butt Bear Crawl Down and Back



Handstand walking drills.

Then..

MU Progression Warm-up:

5 kip swings

5 big kip swings

5 hips to bar

1-3 muscle ups.

Metcon (No Measure)

SKILL

5-10MIN Practice

Handstand Walking

Metcon (2 Rounds for time)

WORKOUT

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

10 Bar Muscle-Up

-Rest 1:00-
*Complete all three sets THEN on the final set, rest 1:00 and move into the second three sets