Crossfit Chowchilla – CrossFit

Warm-Up:

Rollout

Goodmornings

Plank Sliders x20 each leg

Single Leg Gluten Bridge Raise x10ea

Reverse Lunge with Sliderx5ea

D.dog>Cobra>Push-up x 3

Thruster w/bar x 10

Deadlift (3×5)

5@60%

5@65%

5@70%
DELOAD WEEK

SuperSet (3×5)

3 Rounds:

Back Squat x 5 (60%/65%/70%)

SingleLeg DB RDL x 5 each (moderate#)
Score will be weight used on BS

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
SCALE to keep workout under 5 MIN!