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NOV.21.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM UP

Grab a medium weight KB…

AMRAP X 6 Minutes

100m Run

5/5 Single Leg RDL

5/5 Single Arm Russian KB Swings

5 Inchworms

:20 Hollow Hold

From here break out barbells and have athletes get ready for the Extended Warm-up.

Warm-up (No Measure)

EXTENDED WARM-UP

5-5-5-5-5

Deadlifts

Build 30-50lbs past your workout weight

Metcon (Time)

FOR TIME

30-20-10

Deadlifts (225/155)|(185/125)

60-40-20

Sit-ups**
**GHD if available or able

Metcon (No Measure)

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch