Monday 12.14.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. Shoulder prep circuit (2 rounds)


2. Hip opener x 2 minutes each side


3. Goblet squats x 10 reps


4. Banded good mornings x 10 reps

Back Squat


5x5 @90% of 5RM found last week.

Metcon (Time)


6 Rounds


16 CTB pull-ups


8 Push jerk 165/110lbs
Modify your weight and movements to make sure you keep your intensity up and your technique sound.

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