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JUNE.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP w/ Partner:

(one partner will be holding Plank,hollow,or knee tuck while other is working)

10 Hard Pulls on Rower

8 Step-ups( progressing to Jumps-up)

6 Push-ups to Side Plank ALT.

-SWITCH-

—–Grab MOD DB or KB—–

Metcon (No Measure)

STRENGTH

4 SETS

5 Weighted Pull-up

Superset with…

5/5 Single Arm KB* Bent Over Row (30X1)

-rest 90 seconds between sets-

*same weight as KB in workout

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 5 MINUTES

12/10 Calorie Row

10 Russian Swings (70/53)

8 Box Jumps (30/24)

-rest 1 minute between rounds-
*Goal is to get more reps each round