JAN.16.19 CF
Crossfit Chowchilla – CrossFit
TESTING
1000M ROW/800M RUN
Warm-up (No Measure)
EVERY athlete do you PRE WU (Run/ROW/DU)
then…
“Rock, Paper, Scissors.” GAME
Metcon (Weight)
EMOM x 18 MINUTES
Min 1 — 50M Sled Push Sprint
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Mobility
POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)
2019 01 15