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Feb.18.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Move on to teaching the Rope Climb. See notes for tips on cueing. Following the rope climb, have your class bring out barbells and jump ropes and take them through the progression below to build to the double under and thruster weight.

10 BB Push Press

20 Single Unders

8 BB Front Squats

20 Fast Singles

6 BB Thrusters

20 High Jump Singles (following this progression load barbell)

5 Thrusters with workout weight

:20 Double Under Practice

Warm-up (No Measure)

Skill

10:00 Skill Prep Session for Rope Climb

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.