"Cherry Garcia"

Chelan Valley CrossFit - Group WOD


KB swing/ Thruster Warmup (No Measure)


1. Crossover Symmetry


2. 1 min hip opener on each side


3. 2 min goblet squat hold


4. Flossing & Hammy stretch


5. 15 thrusters (go light)


6. 20 kb swings (go light & be purposeful about cleaning up your form)


7. 400 meter run

Metcon (Time)


"Cherry Garcia"


21 Thrusters


21 KB Swings


400m run


15 Thrusters


15 KB swings


400m run


9 Thrusters


9 KB swings


400m run

Accessory Work


30 wall balls (20/14)


Focus on form & efficiency while you are tired!

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