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MAY.29.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds with Light/Moderate DB :

7/7 Single Arm OH lunge

7/7 SA Cross body Snatch

7/7 Single Leg RDL

:60 Row or Bike for cals ( increase cal count each round)

:30 Walking & Breathing

—-Exchange DB for Plate—-

WOD demo

OH HOLD

Step-ups

Plank

Metcon (AMRAP – Reps)

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

-Rest :30 (mandatory)-