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SEPT.27.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

10:00 Min work through:

50Ft Ahlf kick ups

30 single unders

50ft Bear Crawl

12 Shoulder Swings on rig



AT 5:00 Mark:

2 wall walks

20 DU’s

5 dive bomber Push-ups

10 ring rows

Warm-up (No Measure)

EXTENDED WARM-UP

ON A 12:00 CLOCK

Work Handstand Skills…

*Pike on Ground

*Kick up to Handstand

*Wall Walks

*Walk around box

*Strict HSPU on box

*Partner Handstand Balancing

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

35 Double Unders

8 Strict HSPU

4/4 Alt. DB Snatch (75/50) (45/25)