JUNE.20.18 CF
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
3 Rounds (steady pace):
30 Single Unders
15 Jumping Jacks (OH clap +Behind back Clap)
10 BW Step-BAck Lunges
5/5 Single Arm FR Step-Back Lunge (light)
5 Strict Hanging knee raises or TTB
—–
w/ Light KB:
5 Reps Each-
Dual KB DL
Dual KB DL+Shrug
Dual KB 1/4 Swing (move quick with hip pop)
Dual KB Clean
Dual KB Lunge
Metcon (Weight)
STRENGTH
5 SETS FOR LOAD
14 Alt. KB Reverse Lunges
(Front Rack Hold, heavy)
-rest 1 minute between sets-
Metcon (AMRAP – Reps)
AMRAP x 8 MINUTES
30 Double Unders
15 KB Swings (53/35)
*Top of every minute 5 burpees, workout starts with 5 burpees.
2018 06 19