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OCT.18.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GYMNASTICS WARM-UP

AMRAP x 10 Minutes w/ a partner

1 Forward Roll

2 Wall Walks

3 Hollow to Superman (rolling from one to other)

4 Rolling Candle Sticks or Stick-ups (sit to stand)

5/5 Single Arm Ring Row

:30 Practice H.S. Balance

Warm-up (No Measure)

EXTENDED WARM-UP

EMOM x 8 MINUTES

Odd – Row 200/175m*

Even – Plank on Elbows

*Stroke rate should be at 20 or less.

Metcon (Time)

WORKOUT

4 ROUNDS FOR TIME

25/20 Calorie Bike

25 Kettlebell Swing (53/35) (35/26)

25 Sit-ups