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FEB.11.18 CF

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Crossfit Chowchilla – CrossFit

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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