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NOv.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

Start with a 3:00 Pedal on the Bike/Row.

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Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

then… double under review > 2-3 minutes to practice

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Grab a set of mod dumbbells (warm-up weight) and perform the following…

2 rounds:

10 DB Strict Presses (Focusing on driving the dumbbells straight up down)

10 DB Push Presses (Focus on the dip down with an upright torso and an aggressive hip drive)

Metcon (3 Rounds for time)

3 SETS of:

2 ROUNDS FOR TIME

20/15 Calorie Bike

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-
*Score time for each set — Set 1, 2, 3

Metcon (No Measure)

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-