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JULY.5.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Line Drills:

15m Distances

Drill 1-Jog Down & Back x3

2-Side Shuffle down & Back x 3

3-Skipping High low x3

4- Burpee Broad Jump x3

—-

Get on Bike or Rower> 3MIN

min 1 -EZ

min 2- MOD

min3 – Hard

Metcon (3 Rounds for reps)

AMRAP x 5 Minutes

12 Cal Bike

15 Abmat Sit-ups

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Cal Row

15 Up-Downs

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Russian KB Swings (70/53)

50’ Single Arm Farmer Carry (25/25)

-rest 1:00 minute-