FEB.11.18 CF
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
General Warm-up
3 Rounds
250m Row
10 PVC Pass Throughs
10 PVC OH Squats (Holding the PVC on Palms)
10 KB Glute Bridges
:20 Handstand Hold
… athletes grab a barbell and move through 3 sets of 5-8 reps of tempo OH Squats on coach call.
Metcon (Weight)
STRENGTH
EMOM x 10 MINUTES
3 Overhead Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon (Time)
WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (30/20)|(20/10)
20 Alt. Slam Ball Lunges*
*Bear Hug Hold
CAP 15MIN
2019 02 10