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JULY.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Alternating TABATA:

1- Air Squats

2- Sit-ups



Rack Hold/Spiderman stretches

——

Front Squat tech

5 FS at 30×1 tempo

Metcon (Weight)

STRENGTH:

FRONT SQUAT

6-6-4-4-2-2
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.

Metcon (AMRAP – Reps)

*HAPPY BDAY JODI!!*

AMRAP x 13 Minutes

13 Wall Balls (20/14)

13 American KB Swings (70/53)

200M Run (thanks Jodi*;)
200m = 2 reps (100m=1rep)