Sept.8.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Rollout

Bear Crawls (Forward/Back)

Inch worm w/Push-up x5

KB SDHP x 10

KB Swings x 10

DB Walking Lunge x 10 total

Leg swings

Metcon (AMRAP – Reps)

20 min AMRAP:

Row 500m

DB walking lunge 30 yd – 40/20lbs in each hand

Sled push – 30 yd – (180/90lbs in addition to the sled)

30 AKB Swings (70/53)
Score is: 1 rep for every 25m on rower (total of 20 reps available), 1 rep for every 5 yards completed on lunge and sled push (total of 6 reps available for each), 1 rep for each swing.

Mobility

Wall Quad Stretch

Psoas KB+Ball Smash

Shoulder Stretches


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