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SEPT.28.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 MIN SLAM BALL Flow (coach see NCFIT)

30 Sec Each movement alt between body weight and weighted.

—-

Grab a spot on RIG for KIPPING

2 Sets of each progression hen move to next;

5 Scap Pull-ups

5 Kip Swing

5 Big Kip Swings

5 Kipping Pull-ups or Ring Rows

—GRAB partner smilier in height/strength

FS MOBILITY… (coach NCFIT)

Metcon (Weight)

STRENGTH

FRONT SQUAT

4 x 8

-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

Metcon (Time)

FOR TIME

15 Front Squats (135/85) (95/65)

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups