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FEB.5.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

10 Min DB FBB Flow

Complete as many rounds of:

6 Suitcase Good Morning (Dumbbells trace down side of legs from waist)

50’ Farmer Carry

6 Kneeling Filly Presses (Right)

‘50 Filly Walk (Right)

6 Kneeling Filly Presses (Left)

‘50 Filly Walk (Left)

6 DB Bent Over Rows

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Push Press Progression

* Perform reps from a paused position while highlighting POP along the way.:

7 Dip to Stands

7 Dip Drives

7 Pause Push Presses

Metcon (Calories)

WORKOUT

EMOM x 16 MINUTES

MIN 1 — Max Cal Bike

MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs

MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs

MIN 4 — Rest
add weights to notes for score

Mobility

COOL DOWN

5:00 Foam Rolling Focused on Quads & IT Band