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OCT.25.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Row/Bike (just get moving)



6 RDS: bike/row

:40 Moderate

:20 recover

—–

10 Narrow Stance Squat

5/5 reps Alt. wide lunge (back leg should be dropped so thigh is near grd)

10 Hollow to Tuck (quick pause between)

—-

Skill prep

Metcon (No Measure)

SKILL SESSION

ON A 12:00 RUNNING CLOCK

T2B and Pistol Skill Drills & Scaling Review

*Toes to Rings

*High Box Step-ups

Metcon (No Measure)

EMOM x 18 MINUTES

Minute 1 – 2 Leg Less Rope Climbs

Minute 2 – 6 Strict T2B or 12 Kipping T2B

Minute 3 – 30 Air Squats or 8/8 Pistols