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JULY.24.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 RDS for quality (w/ light/Mod Pair of DB):

10 Fast Air Squats

5x DB Curl & Press

5 DB Burpee

5 DB Bent over Row (:01 sec pause at top)

:15 Hollow Hold (holding DB at extension

when on ground)

——

SKILL/TECH: Pull-up & TGU

Metcon (No Measure)

STRENGTH

3 SETS

8 Weighted or Strict Pull-up

2/2 Turkish Get-Up (53/35)

(:15 Pause at top of each rep of TGU)

Metcon (3 Rounds for reps)

WORKOUT

3 SETS

AMRAP x 4 MINUTES

6 Toes to Bar

8 Push-ups

10 Alt. Box Step-Ups (24’/20’)

-Rest 1:00 Between Sets-
*Start from the beginning every time and try and match score for each set