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OCT.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

CHRIS HINSHAW RUNNING WARM-UP

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments…

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

——

break out barbells and go over Thrusters. athletes perform on coach call:

7 Front Squats

7 Push Presses

7 Thrusters

Metcon (AMRAP – Reps)

WORKOUT

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time…

Max Thrusters (95/65) (75/55)

-Rest 1:30 between sets-
Thruster Reps =score

Metcon (No Measure)

COOL DOWN

AMRAP x 10 MINUTES

FOR QUALITY

5/5 Windmills

5/5 Single Leg RDL

:30 Bar Hang

1:00 Deadbugs

*Use a moderate load for Windmill / RDL