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NOV.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

1: 8 min AMRAP:

20 Jumping Jacks

15 KB SDHP

10 KB Goblet Squats

5 KB Glute Bridges

2: 5 min Flow-bility (coach may choose any)

Standing Straddle into:

Single Side Groiner with Thoracic Twists

Ankle Opener (In lunged position, drive knee over the foot while keeping heel down)

Pigeon Stretch

Repeat on other side

——-

Complex w/reps on call:

Hang Power Cleans

High Hang Squat Clean

Hang Squat Clean –

Metcon (Weight)

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

*Build in weight as you go.

Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set