Blog Search

OCT.29.18 CF

By: 0

Announcements

HALLOWEEN WOD 10/31 – 8:30A & 4:30P ONLY
BRING A PUMPKIN šŸ˜‰

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8 Rounds

:20 on/ :10 off

Alt. Leg V-up

Slam Ball

-1:00 Rest-

8 Rounds

:20 on/ :10 off

KB Deadlifts (slightly below workout weight)

Up-Downs

– quick T2B progression:

10 Kip Swings

7 Bigger Kip Swings

5 Knees to Chest (continuing to focus on Kip Swing)

5 Higher Knees to Chest or T2B

Metcon (2 Rounds for time)

5 ROUNDS FOR TIME

15 Russian Swings (70/53)|(53/35)

15 T2B

-Rest 2:00-

5 ROUNDS FOR TIME

15 Up- Downs

15 Ab Mat Sit-ups

Metcon (No Measure)

FINISHER

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30-

*Attach light band to the rig and go for max set