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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike/Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout