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OCT.2.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 MIN: (mod DB.. building in weight as go)

5 Right Arm DB Arnold Presses (same leg stepped back in lunge)

50′ OH walk

5 Left Arm DB Arnold Presses

50’OH Walk

100m Jog (nasal breathing)

…Right into..

5 MIN:

5 Right Single Leg RDL

50′ OH walking lunges

5 Left Single Leg RDL

50′ OH walking lunges

100m Run

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Front Squats (50/35) (30/15)

20 DB Deficit Push-up

30 Sit-ups (AbMat or GHD)

400m Run

Mobility

COOL DOWN

10:00 Foam Rolling

Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.