Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
Run/ROW/DU
Plank 1 Min
Inch Worm/PU x 5
Air Squat tech/Reps
Sit-ups x 10
Ring Rows/ Pull-ups x 10
BASELINE (Time)
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 (Cap)
