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JAN.22.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 10 Minutes

1:00 Bike or Row

5 Inch Worms + Down Dog

10 Double DB RDL

5/5 SA Half Kneeling Strict Press (hold other DB in Front Rack)

*After the general warm-up, move into your teaching and scaling for the HSPU skill work.

Metcon (No Measure)

SKILL

EMOM x 10 MINUTES

Min 1 — 5-8 Reps of HSPU or HSPU Skill*

Min 2 — Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

Metcon (Time)

WORKOUT

3 ROUNDS FOR TIME

60 Walking Lunges

40 Slam Ball (30/20)|(20/10)

20 HSPU