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!