Blog Search

OCT.4.18 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 RDS:

200/150 m ROW

10 banded push downs

10 ring rows

–:30 rest–

2 RDS:

100m RUN

10 box dips

10 banded lat pull-downs

—-

Coach explaintion of Hollow body/Stabilization on rings…

4 RDS:(:20 on :10 off)

top of ring hold

bottom of ring hold

*use box if unable to support on rings

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips

Min 3 & 4 — 200m Run + AMRAP Strict Pull-up

*2:00 window for each working period
score= AMRAP REPS combind

Metcon (No Measure)

FINISHER

3 SETS

30/30 Flutter Kicks (plate held at lockout)

30/30 Russian Twists

*Kicks should be controlled and intentional — 6″ off ground, legs extended