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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Inchworms

10 Lunges with PVC Pass Throughs

10 Sots Presses with the PVC

10 Cossack Squats

Then…

EXTENDED WARM-UP – (Progressing Movements, R1 → R2 → R3)

EMOM x 9 MINUTES

MIN 1 – 10 BB Good Mornings → 10 Snatch Grip Deadlifts → 7 Muscle Snatches*

MIN 2 – 7 Push-up to Down Dog → 7 Up-downs → 5 Burpees*

MIN 3 – 10 Ring Rows → 10 Jumping C2B/Pull-ups → 7 Kipping C2B/Pull-ups*

*Athletes will perform the following for the remainder of the time at each minute.

MIN 1 – Max Air Squat

MIN 2 – Hold a Plank

MIN 2 – Max Supermans

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder